Many of the recommendations that I and other indoor air quality professionals make can be very expensive – like installing hardwood or tile floors, or replacing a hot-air heating systems with baseboard or radiator heat. But there are a number of things you can do that won’t cost a fortune and that can help keep the air in your home clean and allergen and irritant free. Below are 15 examples.

1. Remove your shoes when entering the house, and ask that other family members and guests do the same. This will help keep soil out – and some of that soil can even contain lead dust, if you and neighbors live in homes more than 30 years old and that have been scraped and painted.
2. If you have plants indoors, put a waterproof dish under each pot. If the room is carpeted, be careful not to spill water on the carpet, because this may lead to mold growth.
3. Not to be indelicate, but remember to close the toilet before flushing to minimize bioaerosol (airborne particles that come from living things, such as bacteria and even the H1N1 virus).
4. Don’t burn jar candles, which can produce a lot of soot. Soot particles are unhealthy to breathe in and of themselves; in addition, they can act as surrogate (substitute) allergens if they’ve been in contact with mold or pet dander, and then become re-aerosolized.
5. Use a vacuum with a HEPA (high efficiency particulate arrestance) filter, because conventional vacuums spew out allergens and irritants in their exhaust. If you hire cleaning help, be sure they use your vacuum, and not their own. If you have a central vacuum system, be sure the system exhausts to the exterior and not into your garage or basement.
6. Avoid using laundry detergent that contains enzymes, because these chemicals can exacerbate asthma symptoms.
7. To help control mold growth, dehumidify your basement in the humid season. Keep the relative humidity at or under 50%. And if you have a finished basement, keep it consistently warm (thermostat set at a minimum of 60ºF), whether you are using the space or not.
8. Only use a dehumidifier that condenses water and not one that only exhausts air. Don’t run the dehumidifier in the winter.
9. If you have a garage that is attached in any way to your house, don’t leave the car running in the garage, or combustion products can flow up into habitable spaces.
10. Be sure you have an exhaust fan over your stove, and that the fan vents to the exterior. This will help reduce moisture, cooking odors and combustion products in the house.
11. After showering, leave the bathroom door open, and operate a table or tower oscillating fan in the room (plugged into a GFI outlet, please) for an hour, to speed drying of surfaces and help prevent mildew growth.
12. Dogs and cats are living dust mops. If you have a dog or cat, don’t let the pet sleep in the bedroom of someone with allergies or asthma – like your son or daughter – and keep your pet out of the basement if it smells musty.
13. If anyone in your family is allergic to dust mites, be sure every mattress, box spring and bed pillow in the house has a dust-mite cover. Use the covers with polyurethane liners. You can save money by buying the all-plastic encasings for the box springs and mattresses; just put an extra-thick, cotton mattress pad on top, so the sleeper won’t feel the plastic. Never take a dust-mite cover off a mattress unless the mattress was new to begin with, because then dust-mite allergens will escape into the room.
14. If you have baseboard or radiator heat, vacuum the baseboard convectors or the surfaces of the radiators before the heat turns on each year, to get rid of irritating, allergenic dust. Use a 36-inch vacuum crevice tool (Google 36 inch vacuum crevice tool) to get to hard-to-reach places.
15. Clean your portable air conditioner before you use it for the first time every year, and add filter material (at least MERV 7) to the intake grill, to help keep the cooling coil clean. If you have central air conditioning and/or hot air heat, use a MERV-8 pleated media filter in the air handler. Be sure the filter holder is air tight (you can cover it with duct tape if it’s open), and change the filter as frequently as is needed.

If your son or daughter has allergies or asthma, there may be conditions inside the school building that could cause your child to experience health symptoms. What are some of these conditions, and what you can you as a parent do about it?

Carpeting. Many modern school buildings have wall-to-wall carpeting, which is often cleaned in the summer, when weather is most humid. If the carpeting remained damp for more than 48 hours, it may well contain mold growth, subsisting on captured dust. If your child’s classroom smells musty, the carpet may be the culprit. Ask the school to have the carpet dust tested for mold (or contact DACI lab at Johns Hopkins University and find out how to take a sample yourself).

If mold has grown in a carpet, the contamination cannot be removed completely by traditional steam cleaning. Treatment with steam vapor may help, but in the end, the carpet may have to be replaced. Meanwhile, the carpet can be covered with an adhesive-backed plastic like Pro-Tect.

Pets. Sometimes a teacher will have a pet rabbit or some other animal in the classroom, or even a fish tank. If your child is allergic to the animal, ask that the pet be moved to another room. And believe it or not, fish tank covers can be home to dust mites, thriving on the protein in the fish flakes spilled on the rim or stuck to the cover, and basking in all that warmth and moisture. Then mite allergens can become aerosolized when the cover is opened. If your child is allergic to dust mites, ask the teacher to keep the rim and cover of the tank clean.

Books. Times are lean, so I don’t blame teachers who collect children’s books at yard and library sales. Such books, however, can be covered with mold growth, especially if they’ve been stored below-grade (below ground level). If any books in the classroom smell musty or have visible mold spots (particularly on the spines), ask that they be removed from the room.

The front door. Children should not enter a school building directly onto permanently installed carpeting, because then moisture from their shoes can fuel mold growth. Ask the school to put a replaceable mat on top of the carpet in front of entrance and exit doors.

Below-grade spaces: Many modern school buildings have classrooms, the library, or even the gym partially or fully below-grade. If not adequately dehumidified in summer, such spaces often become contaminated with mold. Ask your child to try to keep track of any symptoms he or she experiences. If the symptoms worsen in below-grade spaces, your child may have to be excused from gym or library time until the spaces are cleaned.

Resources:

· The EPA’s “Tools for Schools” offers an overall indoor air quality plan for schools (800-438-4318; www.epa.gov/iaq).
· Check the EPA site for “Mold Remediation in Schools and Commercial Buildings (www.epa.gov/mold/mold_remediation.html).

Your child spends a lot of time in the school building. Don’t be complacent if you think there are conditions there that are threatening your child’s health.

Have you ever noticed that runners have strong defined thighs, cyclist have firm, toned calves, swimmers have strong v-backs, and gymnasts are compact and strong all over? It shows that your body can be shaped by the exercises you do. For example, for many years I was a competitive gymnast. Because gymnastics entails lifting your body weight, I was small and buff all over. After college I was into weight lifting and put on a bunch of muscle mass, especially in my shoulders and upper back. In graduate school I got really into yoga and started teaching it. My body transformed-my muscles became lean and long! I’ve found the perfect combo of exercises that give a defined, lean, long look and I’ll share a little with you.

*Kickboxing: Great for toning the thighs, buttocks, and waist. Kicking in various sequences also boosts the heart rate for an ultimate fat burner. Time 30-40 min. 3X per week.

*Light Weights: 2-3 lb. weights are all you need to have a defined look. Work the shoulders, back, chest, and arms for 1-2 min. each body part. 2-3 sets 3X per week.

*Interval Training: Mix it up-keep your muscles working and your heart rate going and lose a lot of body fat! Do a 5-10 min. interval of kickboxing followed by a 1-2 min. interval of light weights. Repeat the sequence for 35-45 min. 3 X per week.

*Yoga: Great for lean, long muscles + mental clarity and relaxation. Yoga is excellent alone and or a great stretch for the end of your workouts. I recommend 20-60 min. 3-5 X per week.

Still not sure what to do? Check out my postnatal workouts! “Stroller Workout for Moms” is a 60 min. workout you can do inside or out combining intervals of kickboxing and the use of your own body weight, plus a 10 min. toning portion for your thighs and abs, and a yoga stretch. Also “Total Body Toning” is a 30 min. power packed workout combining kickboxing, squats, upper body toning, plus pilates moves and a yoga stretch.

Of the 70 million US households owning dogs or cats as pets around 10% of the population are allergic to them. That is, approximately 7 million pet lovers who suffer from allergies at the paws of their canine companions and feline friends.

Pet allergies are an immune system reaction to animal proteins that trigger inflammation in the lining of the nasal passages. These allergies cause sneezing, runny nose and a stuffy head for some sufferers; however, others experience more serious symptoms including contraction of the airways resulting in hives, wheezing, shortness of breath and other breathing problems.

Any household animal with fur can cause allergies; however, cats and dogs are the most likely culprits with cats causing more allergic instances than dogs.

Typically speaking humans pick up these allergens through the animals’ dander. While saliva and urine can cause allergic reactions it is the dander that bothers most people the most. When cats and dogs shed they expel small skin cells known as dander. These can remain airborne for some time and can also accumulate on upholstered furniture, carpets and pet beds. Saliva also causes reactions and can be transmitted via clothing or after it has dried and become airborne. While there are several hairless or hypoallergenic breeds available it is important to remember that no dog or cat can be free of allergens to a pet allergy sufferer. There are; however, several steps you can take to alleviate the severity of your reaction:

1. Create a pet free zone. If you are allergic to your pet try making your bedroom a pet free zone. Let him sleep elsewhere and keep him out of your room with products like indoor dog fences. By keeping your pet out of this room and running a high powered HEPA air filter you can cut down dramatically on the amount of allergens in the air.

2. Keep other living areas clean. Dust and vacuum frequently and avoid using dust and dander-catching fabrics such as drapes and carpet. Also, cover couches and pillows with washable covers for easy cleaning. If wood floors are not an option, invest in a HEPA filter vacuum cleaner or use microfiber anti-allergen bags in your current vacuum cleaner. All of this combined with running additional HEPA air filters throughout the house will keep dander to a minimum.

3. Protect yourself. When cleaning, make sure to wear rubber gloves and a surgical mask. These items are available for purchase at your local drug store and will keep you from breathing or coming into physical contact with animal dander and saliva particles when cleaning. Cleaning stirs up these particles and can cause a particularly acute allergic reaction.

4. Keep your pet clean and groomed. If you perform grooming at home make sure to wear your gloves and mask when doing so. If your allergies are severe then take your pet for professional grooming frequently. Regular grooming keeps shedding to a minimum and will dramatically reduce allergic reactions.

5. Take your medication. Try visiting your doctor for weekly immunotherapy. These shots will expose the skin to animal proteins and will gradually desensitize the immune system to pet allergens. Injections are given weekly at first and then tapered down to one per month when the body begins to produce adequate antibodies. If your allergies are more easily controlled then you can try an over-the counter antihistamine or a prescription steroidal nose spray. Inhalers are also available for pet allergy sufferers.

If all of these tips fail, don’t get rid of the family pet just yet. Some people suffer from allergies that have nothing to do with their pets. Common culprits include pollen, mold or cigarette smoke allergies. Don’t assume that your allergies are attributed to your pet. Visit your doctor and have a skin test of a variety of common irritants to confirm what your particular triggers are. Even the most sensitive to animal allergies can achieve a happy balance in the home with proper medical treatment, a regular house cleaning regimen and frequent pet grooming.

Of all the environmental hazards in houses, lead paint is potentially one of the most serious, because it can and does have the largest number of victims. Lead-poisoned children number in the tens of thousands and suffer from reduced learning skills, behavioral and nervous system disorders, and in the worse cases of poisoning, mental retardation. Lead can also affect unborn children.

Up until 1978, nearly all exterior paints and most interior wood trim paint contained lead pigment. In the Boston area where I live, 80% of the homes contain lead paint, because much of the building stock in the city is older. If you live in an older home, contact your local health department to see what you must do about lead paint.

Below are some things to keep in mind to help protect yourself and your children from lead exposure.

1. Be careful when you renovate. One husband and wife wanted to sell their home, and their real estate agent suggested they repaint the interior to freshen up the property. They had two young children and not a lot of money, so they decided to do the work themselves. They diligently sanded and scraped wall and wood surfaces to prepare them for a new coat of paint – all while living in the house. They accepted an offer, and the prospective buyers hired a lead inspector. The inspector drew everyone aside during his site visit and said that the house contained the highest levels of lead dust he’d ever seen. Even the infant’s crib and teddy bear were contaminated. He suggested that the family evacuate the home immediately.

2. If you live in an older home, and have a sandbox outside your house, or a dirt pile for your children to play in, buy new sand or dirt– don’t use dirt from your yard. Don’t grow fruits and vegetables in the soil around your house until you have that soil tested. Make people take off their shoes when they come into your home. The soil around older homes can contain high concentrations of lead compounds – perhaps because the siding contains lead paint that was scraped before surfaces were repainted. Some people also think that lead compounds in our environment came from gasoline, before the additive tetraethyl lead was banned from fuel. When this chemical was in fuel, lead ended up in the exhaust of cars and trucks, and entered the air at a rate of about the weight of a penny for every 5 miles traveled. These microscopic lead particles found their way into the soil around houses after being washed out of the air and off of roofs.

3. If you are thinking of moving into an older home, hire a professional to do a lead inspection. Don’t forget to have carpeting tested, because it may contain soil and dust that people carried into the house on their shoes and that contains lead dust. If the property has already been de-leaded, ask to see the final lead inspection report.

Lead paint chips are not sweet and children rarely eat them. Invisible lead dust is a more worrisome culprit.

(c) Jeffrey May

Parents and child care providers work hard to provide a loving, stimulating environment that is safe for even the smallest children. One element of a healthy child care environment that is often overlooked is pest control. Pests may be harmful to children’s health, and pesticides used to control them may also be very harmful. Pest control in child care should be 100% kid-safe: it should effectively manage pests without exposing children or staff members to potentially harmful pesticides.

A new report out this week from Toxic Free North Carolina, Avoiding Big Risks for Small Kids, takes a look at what child care providers in our state are doing about pests like ants, weeds, cockroaches and such. Toxic Free NC talked to 89 child care providers all around the state last year and asked them all kinds of questions about pests and pesticides. The survey results paint a distressing picture of overuse of pesticides in child care, which potentially exposes children and staff to pesticides that can trigger asthma attacks, harm growing brains, and even increases their risk of developing some types of cancer.

* For 53% of child care providers who took the pest control survey, old fashioned high-risk pest control methods like baseboard spraying are used at their child care. Some do this spraying themselves, but more are contracting with a professional pest control company who does it. Broadcast spraying creates a high risk that children and staff will be exposed to those potentially harmful chemicals. Because little kids are growing quickly, and spend a lot of time crawling around on the floor and putting things in their mouths, they are more vulnerable than adults to health damage from pesticides and other toxic chemicals in their environments.

* The survey also found very limited adoption of least-toxic pest control, known as Integrated Pest Management (IPM). The US EPA recommends IPM for schools, child care centers and other areas where children spend time because it drastically reduces health risks from pesticides. IPM uses pro-active monitoring, sanitation, and maintenance to prevent pest problems before they start, and uses least-toxic pesticides sparingly if at all, and only with very targeted application methods. Fewer than 24% of child care providers reported using practices that qualify as IPM – but those who did also reported fewer serious pest problems, indicating that it may be working better.

Compared with public schools, which are rapidly adopting IPM in North Carolina, child care centers are lagging way behind. NC public schools are all required to switch to least-toxic IPM by 2011 thanks to a state law adopted in 2006.

So what can parents & child care providers do about this? Be an advocate for kid-safe pest management! I recommend asking lots of questions to get more information about pest control and safety at your child care. We’ve made a quick and dirty guide for parents and providers, that lists the top questions people should be asking to ensure they’re getting the safest pest control at their child care.

For parents, asking questions like these can tell you a lot:

Are baseboard spraying or fogging ever used here?
Are pesticides ever used while children are present?
Do you have a pest control contract, and if so, does it call for least-toxic IPM?
Do you have records of pest control activities that I can look at?

The littlest kids are the most vulnerable to health harm from pesticides, but pests are no treat either, and some, like cockroaches, can also harm children’s health. So, the safest approach is one that takes care of pests with minimum use of pesticides. If public schools can do it, so can child care centers. Avoiding Big Risks for Small Kids shows that child care providers aren’t informed enough about this issue to get the safest pest control they can. Parents can make a huge difference by simply asking the right questions!

Looking for more information?
Here’s that quick and dirty guide to Avoiding Big Risks for Small Kids for parents and providers.
Here are Toxic Free NC’s resources for child care providers, which include a guide to contracting for safer pest control.
Here’s more information about the NC School Children’s Health Act, which requires IPM for NC public schools.
And here’s the link one more time for the new report – Avoiding Big Risks for Small Kids.

Soot particles are small enough to be breathed deeply into the lung and even pass directly through capillary walls into the blood stream. The particles may contain carcinogens – such as benzo[a]pyrene – and can also act as “surrogate allergens.” The medical community recognizes that the cornstarch powder in latex gloves (used to keep the rubber from sticking to itself) can acquire latex allergens. When the powdery granules become airborne and are inhaled by someone who has latex allergy, that person can experience an allergic reaction – sometimes severe. Similarly, the microscopic particles of soot that settle on surfaces that contain mold or pet dander can become contaminated with allergenic substances. The particles can then become airborne again and be inhaled when surfaces are cleaned or otherwise disturbed in some way.

Now I have to talk a little bit about chemistry (ugh, groan, I hear you say….but chemistry is one of my favorite subjects!). Complete combustion inside a gas furnace or boiler results in the formation of carbon dioxide (CO2) and water (H2O) vapor. In other words, one atom of carbon (C) from methane (CH4) combines with two atoms of oxygen (O) from the air to produce CO2 (one carbon atom, two oxygen atoms). Four hydrogen atoms combine with two oxygen atoms to form two water molecules (H2O). If the combustion is incomplete, however, some of the carbon combines with only one atom of oxygen, resulting in carbon monoxide, or CO (one carbon atom, one oxygen atom). When there isn’t enough oxygen, combustion is incomplete. Then some carbon atoms combine with oxygen to create carbon monoxide, other carbon atoms combine with oxygen to create carbon dioxide, and still other carbon atoms do not combine with any oxygen but rather they combine with each other to produce soot (“C”).

What creates soot in our indoor environments?

A gas furnace or boiler that is not firing properly or that does not have sufficient make-up air can produce soot. And even though the furnace or boiler may be located in the basement, if the combustion products are getting into the basement air, airflows carry the soot up into habitable rooms above.

Gas fireplaces can produce soot. When soot particles are heated in a flame, the particles become incandescent (glow) and give off a yellow light. The gas in gas fireplaces is not premixed with enough air, so the flames are yellow due to inadequate oxygen (otherwise they’d be blue, like the flames coming from a gas cooking stove – not exactly what people expect to see in a fireplace!). If there is inadequate draft for a gas fireplace that is producing soot, the particles can leak into the house and stain the walls and ceilings black.

People love jar candles, because of their pleasant scents and yellow, flickering flames; but jar candles also produce a lot of soot, even if burned for only a few hours. As the air moves in and out of the jar, it disturbs the flame structure and causes incomplete combustion. If you burn jar candles, look at the jar rim. Is it black with soot? Imagine the soot that candle released into the air that you and those you love then inhale.

Soot staining in older homes can be fairly uniform, sometimes visible only when pictures are removed, revealing whiter surfaces beneath where soot has not deposited – though in some Victorians, the soot pattern mimics the horizontal “stripes” of underlying plaster/lath, darkest at the plaster “keys.” In newer, better-insulated homes, soot stains on exterior walls and on ceilings near exterior walls look like vertical stripes on studs, with darker black dots at the nail heads. Wherever air moves more turbulently due to temperature differentials, the air will impact surfaces that much more frequently and deposit the soot particles it carries in its flows. (Dark spots develop in bathrooms above vanity fixtures for the same reason: increased deposition rate due to hot air rising above the bulbs.)

I know of one homeowner whose insurance company spent $5,000 to have all the rooms in his house repainted. The man continued to burn jar candles, however, and had to repaint the house all over again. So protect the value of your property by choosing tapered candles over jar candles (just don’t burn the candles near a window or door, where airflows may disturb the flame). Better yet, choose the battery-operated, fake candles that look like the real thing.

Of course, money is important, especially in these lean times. But your health and the health of those you love – including your children – are paramount. So stop burning jar candles. If you don’t burn candles and you still see soot stains on your walls or ceilings, have a professional evaluate your furnace or boiler and undertake necessary maintenance or repairs.

Here are 5 simple ways to boost your metabolism!

1. Calcium- Speeds up basal metabolism. Get it through food vs. calcium supplements. Calcium rich foods include: milk, yogurt, and cheese. Non-diary options include tofu, calcium fortified soymilk, and salmon.

2. Fiber- Increases calorie consumption. Find it in beans, fresh fruit, veggies, and whole-grain breads.

3. Green Tea- Increases calorie consumption plus it has other health benefits. Green tea is loaded with anti-oxidants which can help reduce your risk for cancer and lower cholesterol!

4. Water- Aids in the digestion of food. Drink a minimum of 8-10 glasses per day.

5. Breakfast- Keeps your metabolism going so you’re less likely to eat too much at your next meal. My personal favorite is a combo of cereals- Kashi Go Lean Crunch and Autumn Wheat with 1% organic lowfat milk.

For more tips visit: www.fitbysara.com.

“I’ve heard that I should eat 5 meals a day. I don’t understand, how can I lose weight by eating more often?” Julie S.

The reason why it’s important to eat every few hours is because it keeps your metabolism going, and this will ultimately result in weight loss. As soon as you feel the twinges of hunger you should eat instead of waiting until you’re super hungry. When you listen to your body and eat when you’re hungry you’ll have more energy, less cravings, and you’ll feel and look better. On the other hand, if you wait to eat until you’re “starving” you’ll tend to eat large portions and your body will crave high fat, high calorie foods to get the energy it needs.

I always tell my clients to bring baggies of healthy snacks. A few of my personal favorites are almonds lightly salted, Kashi Go Lean Crunch cereal, Balance bars, baby carrots, and raisins with walnuts. When you have snacks on hand you’ll be less likely to go through “take out” and or crave junk food, plus at your next meal you’ll eat a smaller portion. By eating more often you’ll eat less, keep your metabolism going so you burn more calories, and the result is weight loss without depriving!

Sara Holliday MFT, CPT is a licensed Marriage and Family Therapist, fitness professional and proud mom of two boys with a passion for helping women get fit and feel beautiful from the inside out. Have a question for her? Email: info@fitbysara.com and visit: http://www.fitbysara.com .

Your family is growing in size and you have to find a roomier home. You may feel lucky if the person moving out is leaving behind a refrigerator or some stylish carpeting, but beware. Many things left behind in a house should be cleaned or removed prior to occupancy, especially if you or someone else in your family, particularly a child, has allergies, asthma or other environmental sensitivities.

1. The Refrigerator. There is often allergenic dust on the sides and back of the appliance, as well as dust trapped in the coils and insulation. These surfaces can be HEPA vacuumed with a 36-inch crevice tool (found on-line; Google “36-inch crevice tool” AND “vacuum”). A drip tray, if present, can be contaminated with mold, bacteria and yeast. When the refrigerator compressor turns on, by-products of this growth can become airborne and be inhaled. The tray should be removed and cleaned. A few tablespoons of salt in a clean plastic (not metal) drip tray can help deter such microbial growth. (In newer refrigerators, the drip tray is on top of the compressor and only accessible for cleaning from the rear after removal of an access panel; salt shouldn’t be used here.)

2. The Washer and Dryer. Biodegradable lint can pile up in back of a dryer, and if the washer has ever leaked, there can be mold growth on the floor or the lower few inches of wall behind the appliance. The washer/dryer should be moved and the area thoroughly cleaned. The dryer hose should be checked to be sure that it’s not kinked or squashed, and that it vents to the exterior. For confined spaces, I recommend a solid metal, periscope-style dryer duct rather than a hose that is likely to be crushed. Never use flexible plastic hose.

3. Built-Ins in Unfinished Basements. Below-grade spaces are prone to mildew growth, so work benches, pegboards to hold tools, and built-in wooden shelves and seats are often covered with mold, and should be removed or cleaned and painted to adhere moldy dust.

4. Carpeting and Built-Ins in Finished Basements. I would say that more than half of the finished basements I investigate end up in a dumpster because they haven’t been consistently dehumidified in spring/summer/early fall or heated in the colder months. Relative humidity has thus been elevated and mildew has sprouted, usually invisibly, on the lower few feet of walls and built-in bars, on the bottoms of shelves, and in carpet dust. (Hold a bright flashlight parallel to smooth, finished vertical surfaces to see the spots of probable mold colonies at the lower foot or two, as well as higher up on outside corners.) A moldy carpet should be removed under containment, and replaced with vinyl or ceramic tile flooring. Any built-ins should also be removed or cleaned and painted to adhere residual dust. The lower few feet of pressed-board or painted walls can be cleaned with a bleach/water solution or a household cleaner suited for the purpose. Unfinished wood should be lightly sprayed with paint or an appropriate sealant, to adhere residual dust. If off-gassing is an issue, use an Elmer’s glue and water solution (one part glue to one to two parts water). Painted surfaces can be repainted.

5. Carpeting in Other Spaces. People often replace wall-to-wall carpeting in rooms but leave the carpeting on stairs and in hallways, yet it is these areas that often receive the most foot traffic and where the carpeting is sometimes most severely contaminated with allergens from pets, dust mites, and even mold growing on captured dust.

6. Window Treatments. Some window shades off-gas a vinyl smell that can be irritating to those who are sensitive to chemicals (like fragrances). Such blinds should be removed from the house, along with the Seller’s other possessions. Sometimes curtains contain mold growth on surfaces that are near the cool floor or that have rested up against a cool window or slider. Curtains and drapes can also be full of allergens from pets and dust mites. Such curtains should be cleaned if possible or replaced.

7. Furniture. Perhaps the family moving out of the home is downsizing and thus is interested in selling you some furniture. If that includes a bed or two, replace each mattress and box spring, and clean the frame of all dust. If any of the furniture pieces are antiques, they may have been stored in a damp basement or garage at some point and can contain a nearly invisible fuzzy film of mildew growth on solid surfaces, especially the bottoms and backs; there may also be mold growth in cushioning or on upholstery. If you want to accept such hand-me-downs, buy new mattresses, reupholster pieces, and clean solid surfaces. Inheriting someone else’s dust mites and other allergens and irritants shouldn’t be part of the deal.

©2009 Jeffrey C. May

Clients often ask, “How do you fit in a workout?” My answer- fit it in whenever and wherever you can. I recommend working out in the morning because by the time nighttime rolls around you’re likely to be too tired. Here are four clever ways to get your workout in plus spend quality time with your kids.

1. Jam Outside. Bring your battery operated boom box outside and do intervals of kickboxing, lunges, squats, and light weight reps while your kids ride bikes, draw with chalk, or play w/ sand. (I did this one today and they loved the music and were thoroughly entertained by watching me!)

2. Stroll. Push them in a stroller while lunging up hills, followed by intervals of brisk walking and or jogging.

3. Work it inside. Pop in a workout dvd while they play. I found that my kids soon lost interest in what they’re doing and joined me. Their personal favorite workout dvd’s are my postnatal dvd’s. You can check them out here: fitbysara.com/single-products.php

4. Chase. My boys love it when I pretend I’m a monster and chase after them. The best part is my 30 min. workout goes so fast because I’m enjoying the giggles!

Event:
Join me in..YOGA 4 The CURE

Susan G. Komen for the Cure, San Diego and I have united to help women get fit and feel great while raising funds for the cure for breast cancer with Yoga 4 the Cure! Find out more here:
YOGA 4 THE CURE and visit: www.fitbysara.com.

If you have a child with allergies or asthma, you probably work hard to keep your home and the air inside your home as clean as possible. But there are some things you might do or buy that can actually introduce rather than solve indoor air quality (IAQ) problems.

Let’s start with a hot-air heating and/or central air conditioning system – often a source of many allergens and irritants in a home.

1. Electronic filters are efficient in theory but lose their filtering capacity quite quickly as they get dusty. Since people rarely clean such filters frequently enough (monthly), these expensive filters (often costing upwards to $1,000 each) end up being pretty next to useless – kind of like using gold jewelry as a paperweight.

2. Washable electrostatic filters are also expensive ($100 or more) and also are rarely cleaned often enough or thoroughly enough, so in my opinion these filters are a waste of money.

3. A turbulent flow precipitator consists of several media filters stacked in a holder. Air passes over rather than through the filters. Supposedly, multiple passes of air over the pleats cause the air to rotate, and dust to deposit on the filter surfaces. In reality, despite being passed over the filters a number of times, many airborne particles get past the filter array and still enter the mechanical system, where in the presence of moisture, they can become nutrients for mold growth.

4. Ultra-violet (UV) lights are either supposed to disinfect the air or keep the system free of microbial growth (yeast, mold, bacteria). Germicidal UV has been used successfully for decades to disinfect air, but the homeowner versions do little to disinfect the air stream and cannot sufficiently clean interior surfaces in an already soiled air conveyance system. (A pivotal Canadian study concluded that UV irradiation would improve the health of millions of allergy sufferers. The study’s methodology, however, was flawed and thus the conclusion invalid.)

The best way to keep a hot air and/or central air conditioning system clean is to have the best filtration possible: a disposable pleated media filter with a MERV rating of at least 8 (MERV stands for minimum efficiency reporting value). Families with allergies or asthma should use a MERV 11 filter, like the Aprilaire, though the duct system will have to be altered to accommodate the deeper filter. Whether rated MERV 8 or MERV 11, the filter should be in an airtight filter holder, to prevent air from by-passing the filter and entering the system unfiltered; a one-inch media filter should be changed at least twice a year, depending on the manufacturer’s recommendations. (A one-inch media filter with a MERV-8 rating must be changed more often than a two-, four- or five-inch MERV-8 filter, because the static pressure builds up faster in a thinner filter, reducing the airflow.)

What else do people acquire in an effort to keep the air in their homes clean?

1. Air-to-air heat exchangers, also called energy recovery ventilation (ERV) or heat recovery ventilation (HRV), are devices that exhaust stale house air and introduce fresh outdoor air into the building. There are a few problems with these units, however. First, most lack a pre-filter to prevent the buildup of outdoor pollen, mold, plant materials, and insects inside the unit. Second, the built-in filtration within the unit itself is usually inadequate, so dust builds up on the heat exchanger. Whether in winter or summer, hotter air meets colder air within the heat exchanger, and condensation may occur. In fact, many such units that I’ve seen lack any accommodations for drainage, even when the exhausted air comes from bathrooms or the kitchen – adding even more moisture to the device. The presence of dust and moisture lead to mold growth, so it’s no surprise that almost every single HRV I’ve opened was full of mold growth. Then spores or other mold allergens are circulated in the air stream. If you have an air-to-air heat exchanger in your home, make sure you clean the interior (including the “core”) on a regular basis, and replace or clean the filter at least four times a year. If possible, eliminate the two internal filters and use in-line, external media filters at least two inches deep with at least a MERV 8 rating. If you are only thinking about installing an air-to-air heat exchanger and aren’t the type of person to take care of regular maintenance tasks, please think again and open a window now and then instead.

2. To finish off my rant, I have to complain about ionizing air purifiers. People like them because they make the air smell “clean” – like outdoor air. That fresh outdoor smell is caused by ozone – an irritating gas that is one of the major components in smog. If you want to use an air purifier, use one with a pleated media filter or a HEPA filter, and be sure it doesn’t have the air discharge at the base, which can disturb and make airborne more irritants and allergens than the machine can remove. But remember that IAQ problems aren’t born in the air itself. Air, like water, is a fluid, and like water, it carries gases and particles in its flows. So if you think that the air in your home is causing you or someone you love to cough, sneeze or wheeze, find and eradicate the sources of the airborne irritants and allergens, rather than try to “clean” the air. No air purifier can ever cleanse the air sufficiently, as long as sources of IAQ problems remain in a space.

When clients are trying to lose weight one of the first exercises I have them do is clean out their closets. I ask them to get rid of anything that hasn’t been worn in 6 months. I also have them get rid of clothes that don’t look good on their bodies. Usually they’ll find the clothes they’ve been holding onto are too big, too small, or don’t look good, but are comfortable. When I ask why they hold onto clothes that are too big they say, “Just in case I get up to that size again.” When I ask why they hold onto clothes that are too small they say, “I’m hoping I’ll fit in them some day.” And when I ask them, why they hold onto clothes that don’t look good on their bodies, they say, “I don’t know, I guess I’m just comfortable in them”.

The problem is by holding onto clothes that are too big, too small, and too “comfortable”, literally “holds” you back from making progress. By holding onto things that are too big you’re telling yourself that you might get that big again. And by holding onto things that are too small you’re constantly reminding yourself of how far you have to go, which can make you feel bad about your gradual progress and may lead to burnout. By holding onto clothes that are too “comfortable” you’re not allowing yourself to feel good in the moment. Follow these simple steps to de-clutter your wardrobe and I guarantee you’ll experience a great release in your stress and progress towards your personal goals!

7 Simple Steps to De-Clutter Your Wardrobe

1. Give me 10. Ten minutes that is! Each day dedicate just 10 min. a day towards de-cluttering your wardrobe.

2. Pile it. Create 3 piles. Keeper pile, Donate pile, and Throw away pile.

3. Leave it on the hanger. What ever you do, do NOT hold the outfit up to your body. As soon as you hold it up to your body you will think about a time that you wore the outfit which will make it harder to part with. Instead leave it on the hanger and ask yourself, “Have I worn this in 6 mo.? Will I wear it in the next 6 mo.?” If the answer is no, put it in the donate pile.

4. Reverse it. Reverse the hanger for all new clothes. This way they’ll stand out, and you’ll be more likely to wear them.

5. Give it. Focus on how much others will enjoy your donations. Come ‘on do you REALLY need that outfit?

6. Congratulations. Notice how good you feel as you de-clutter your wardrobe.

7. Reward. The more you give the more you receive. Go ahead buy something new!

* FAQ’s- Have a burning question about fitness, health or relationships? Email me at info@fitbysara.com.

**Are you having challenges with your relationship? Trouble losing weight? Feeling overwhelmed and out of balance? I’m here to help! Contact me for a free 20 min. consult. Email me at info@fitbysara.com, call 800.568.3820 and or visit www.fitbysara.com.

If you have children, than you are fully aware of the spell-bound gaze fixed to the television and permanent couch imprints left by our kids day in and day out. With the 500 channels on television, interactive online video gaming and the cold outdoor air – it’s no wonder our kids aren’t motivated to go outside. Most of the time we find them indoors and it feels as though they aren’t even there. As a parent, this is another one of your many jobs. You can motivate them to get out, ’see the world’ (as our parents used to tell us) and enjoy time outdoors. The summer months are slowly approaching, winter holidays coming to an end and spring breaks just around the corner – you have the perfect opportunity to arrange some quality family time. That is, until you try to un-glue your kid from couch and hit the kill-switch on the tube. Their complaints of boredom are peppered with your futile attempts to entertain them. If you have the feeling ‘all hope is lost’ and are looking for a solution, then this article is for you. Following are some great ideas to encourage your children to get moving…and all them involve a little strategic negotiating.

If you have active children, there are endless amounts of sports equipment that can be purchased to keep them moving. Soccer balls and goals might inspire a neighborhood soccer match. The new Nerf balls enable our kids to throw like Eli Manning and are perfectly safe in the event their Superbowl catch is thwarted. These can also give parents some fun exercise and prove to our kids we still have “it”. Erect a tether ball pole in your backyard and bring back the old days on the elementary school playground. Another option is to get your kids rolling; watch them roll through the streets on new bikes, skateboards, scooters, or roller blades. Or, watch them bounce around the yard on an outdoor trampoline (the only thing to note is that trampolines do have some impact on certain insurances so it’s smart to look into this before purchasing).

If your neighborhood sees snow, you can always purchase sleds, snow shoes, or a snowman kit complete with carrot nose. If you have some sunny days ahead, roll out a slip ‘n slide and lather up the sunscreen. Or, purchase a few mini pools and soak your feet while your kids splash around you. However, if you really want to liven things up, water guns make the perfect addition to your playful pools. Sidewalk chalk is a great gift that definitely gets kids outdoors. The fresh air seems to get their imaginations flowing and all sorts of art begins to take place in your driveway. Or, draw out a hopscotch game with the chalk and teach your kids what we used to do “in the old days” with only a rock to keep the game going. Bubbles are another fun and inexpensive way to get kids outdoors. Kids love to blow bubbles and chase them as they cut a path through the sky.

A truly ingenious way to get your kids out of the house is to put them to work in the yard. (I am sure there are many laughs carrying on about this one.) Haven’t figured out to do this yet? You know when you are walking through the toy section and your kid just can’t live without something…Well tell them they can have, but they will have to work for it. The kicker is that you cannot give it to them early, you need to get the work first and you will take them back as soon as they are done. A little incentive could by to have them pick out a set of “cool” gardening gloves and shovel if its yard work (or whatever tool is relevant to the task). It is important to understand that they have to pick their tools out. Make it a competition if you have to and see what happens.

If your kids are relegated to the indoors due to weather or some other circumstance, there are still some ways to get them off the couch. Purchase a “gift” or item that will require some movement, like good old Twister. And believe it or not, there is a modern day video system that will get them off the couch: The wii system, while somewhat expensive, it does encourage movement and you’ll be surprised when your kids break out in a sweat with the exercise games.

You can always get a family membership to a nearby gym. Yes this can be expensive also, but if you make a family thing out of it than it is money well spent. Dads and sons can work on getting buff, while moms and daughters can motivate each other to stay fit. Parents may even start to see that side of their spouse the first fell in love with…If you really try to make the time for this, than it will take around a month before you lose that feeling of having to “drag” yourselves there. You will hit a point that you hate missing a work out and not going is not an option.

In the end, involving your kids takes a lot of effort on the parents part. Whether you are tempting them with rewards and gifts, or you make a family effort out of it – you can do this! Involve yourself and you will see your child’s involvement start to…mature on its own. Hopefully this article has provided you with ideas. Leave comments to let me know what works and what didn’t work for you. Maybe you’ll find that what you have done can benefit others that are in the same position.

When the brakes slammed on our economy the past year, many of us felt our lives simply spiral out of control.�

The floor dropped out of the aspects of our lives that were on shaky ground prior to 2008, and those things that seemed safe no longer seemed infallible.� In addition, perhaps the ways we once found comfort in the past (like shopping) were no longer advisable or either possible with the tightening credit market.�

Fluff, this is what I call all those things that are simply not necessary in life; and it is probably a good description of how many of us lived – fully enveloped in fluff.� It’s easy to get stuck in fluff when you don’t have any clear cut priorities and goals.� “Wants” rule your emotions, and “needs” are expected.� Not only will this type of living leave us feeling empty, but also broke!

Do you have too much?� Are you always running?� Do you want this year to be more fulfilling than last?� � � The first step in that is to take inventory of your life, and that is my challenge for you this week.� I want you to spend this week focusing on all that you have invested your emotions, money and time.� Refer to the following categories and feel free to add or adjust these to meet your specific needs.�

Material Possessions:� Literally walk through your home and grab your camera.� Don’t clean first; it is time to get real!� Take photos of your jammed closets, cabinets, cluttered cars, toy rooms, kitchen cabinets, piles of magazines, etc.� Print these pictures out and keep them as a visual reminder.� Sometimes viewing things from a photo make us face our reality.

Obligations:� For this week, document the time spent working at your job and/or volunteerism.

Sleep:� Keep a sleep journal and see how many hours you are getting each evening.

Health:� Make an appointment with your Doctor to get a complete health check-up.� We do this for our children every year, but often fail to take care of our own bodies with the same dedication.

Relationships:� Write down a list of all the people in your life and your relationship with them; and the amount of time you spend nurturing them.

Spirituality: � Where do you stand right now in your faith?� This week give this some thought.

I would suggest you document all of the above in a journal.� In order to make a new start towards a more fulfilling life, it is absolutely essential to know where you stand today.� This week please focus on your present situation, next week we will focus on setting priorities and goals and the steps to success.

Happy New Year!

Betsy

Your family is growing, and you need more room.

The real estate market is slow, though, so instead of buying a larger home, you may be considering finishing your basement to gain a playroom, office or exercise room.

Maybe that’s your New Year’s Resolution, and you plan to hit Home Depot for your supplies and get started on the project.

Let me issue you a warning. Most of the finished basements I’ve seen end up – or should have ended up – in a dumpster, because finished, partially or fully below-grade (below ground level) spaces can easily become contaminated with mold growth. Then children playing on moldy carpets, or parents exercising in the basement can disturb and breathe in huge concentrations of mold spores – an unhealthy situation.

Mold can grow within twenty-four to forty-eight hours wherever food sources (such as skin scales and insect body parts in dust, and cellulose in drywall, cardboard and paper) and moisture are present. It’s impossible to live in a dust-free environment, but you can work to control moisture, which will help prevent mold growth.

Many basements experience water intrusion during heavy rains, because the ground is sloped toward the house, the gutters and downspouts are clogged with debris, or the downspouts empty water next to the foundation. Inside sources of basement water can include a leaking hot-water tank and water pipes, as well as an overflowing washing machine.

Even a seemingly dry basement is vulnerable to mold, because many indoor molds, including some species of the highly friable and allergenic Aspergillus mold, can grow when the relative humidity is in excess of 75%. As air cools, its relative humidity rises. The temperature of the earth around a foundation is approximately 55°F (colder in winter), so a below-grade space is naturally cool and thus the air has a higher relative humidity. Dust captured in basement carpeting, as well as dust on basement furniture surfaces facing the cool floor, gets moldy. Mold can grow on the lower few feet of walls or even on acoustical ceiling tiles, if the relative humidity is high enough.

As an indoor air quality professional and the parent of two children with asthma, I’d like to offer you some advice about finished basements:

1. Rather than finish your basement, finish your attic, or buy a futon couch for your guest room. Then the room can serve as a bedroom when needed and a playroom at other times.

2. If you remain committed to finishing your basement, build finished walls about two feet away from the foundation, to leave a space you can access to watch for pest activity or water intrusion. If building codes allow, insulate the foundation walls with two-inch solid sheet foam insulation, rather than put fiberglass between the studs of the finished walls. Leave the top inch of the foundation wall exposed, however, so you can keep an eye out for termite activity. Never install exposed fiberglass in a basement; cover it with Tyvek, stapled to the joists. (If your basement has exposed fiberglass and you haven’t controlled basement relative humidity with dehumidification, I encourage you to have the insulation professionally removed under containment, and the ceiling framing HEPA vacuumed and lightly paint-sealed – especially if you’ve had mice in the basement.) If you decide to install an Owens-Corning basement system, seal the exposed fiberglass insulation at the back with an adhesive plastic that will stick permanently (try Pro-tect, available in many building supply stores; www.pro-tect.com). Avoid wall-to-wall carpeting below grade. Put ceramic tile on the concrete, or lay two-inch solid sheet-foam insulation down on the concrete, then plywood, and then vinyl flooring.

3. If you already have a finished basement, and anyone in your family suffers from allergies or asthma, have the space professionally evaluated for mold, especially if any part of the basement smells musty.

4. To prevent mold growth, finished below-grade spaces must be consistently dehumidified in the humid season. Keep windows to the exterior as well as the basement door closed while dehumidifying, and doors to basement closets and rooms open. Be sure to use a dehumidifier with sufficient capacity for the space (see www.therma-stor.com). Attach any dehumidifier to a condensate pump that discharges into a sink, a sump or to the exterior. Then if the dehumidifier has a bucket, you won’t have to empty the bucket all the time to prevent the dehumidifier from shutting off because the bucket is full. Measure the relative humidity (RH) with a hygrometer, available in many hardware and building supply stores. Therma-stor also offers a Humidity Alert, which records the relative humidity (RH) and sounds an alarm if the RH exceeds the set point. Increase dehumidification if the RH exceeds 50%. Consistent air conditioning can be used to replace dehumidification, but always measure the RH.

5. To control the RH in cool weather, consistently heat all finished basement spaces – with the thermostat set at a minimum of 60°F – whether you are using the basement or not.

Avoiding mold growth in a finished basement can be expensive, but in the interests of health, it’s worth the cost. And the money you spend will still be less than buying a new house.

The new year is upon us and for many of us this means thinking about what we want to do to improve the quality of our lives. Below I took the top 5 New Year’s Resolutions and offered you a mindset twist on how to attain each of them.

1. Lose 10+ lbs. Focus on health versus weight. Tell yourself, “When I’m exercising and eating healthy I feel better, look better, and have more energy.”

2. Drink Less. Focus on healthy alternatives and how good you’ll feel from making a healthy choice. For example when you drink more water you’ll lose more weight, have nicer hair, better skin and nails.

3. Eat Less. Focus on healthy foods that fuel your body versus focusing on portion size. When you eat healthy you’ll be less likely to eat as much because your body will be getting what it needs and your cravings will subside.

4. Exercise More. Focus on the great feeling you get after a workout versus the challenge of getting motivated to do it. For example, remember how good you felt after a good sweat? Or how great it felt to take the time to make your health a priority? And think about how good it felt to be fit.

5. Spend Less. Focus on quality vs. quantity. If you’re spending less money then you’re spending more time with people you love. Nothing is more valuable than quality time!

Wishing You a Very Happy New Year with Lots of Quality Time!!

I’ve found that re-connecting with the magical wonder the season brings gives true meaning to the word “joy”. Share the holiday joy through the eyes of children and take in all this season has to offer.

Lights. Have you made a trip down a lighted street? It’s so much fun to see! We visited a street called “Candy Cane Lane”. It was so neat to see the different celebrations blended together with lights. I had so much pleasure from my two boy’s reactions. We must’ve gone down the street 5 times!

Music. I loved listening to my older son, Ty performing holiday songs at his school. He had a special role as Santa (see photo). I felt so proud, I wanted to shout, “that’s MY son!”

Imagination. Listening to my older son share his beliefs about Santa made me smile. He asked, “How is he going to fit down our chimney? He’s too fat!”

Tradition. I enjoy sharing our traditions with our children. I share the Hannukah tradition of lighting the menorah and singing each of the seven nights, while Brad shares his Christmas traditions. Together we’ve created our own tradition which we call “The “Holliday” Dinner”. Brad makes his famous stir fry and mom always brings her delicious homemade brownies!

Happy Holidays! Wishing you much joy and magical wonder!

When I think of Thanksgiving I think of family togetherness and lots, and lots of food. Most of us enjoy our family and food, but don’t enjoy the way we feel after eating. Many of us experience uncomfortable bloating, and a stuffed, “heavy” feeling. Here are a few tips to beat the holiday bloat so you look back at your Thanksgiving with fond memories.

*Serve Yourself: Usually when others serve us they want to be gracious and have a tendency to give large portions. By serving yourself you’ll know exactly what you have on your plate.

*Don’t Go Hungry: If you come to dinner really hungry you’ll be likely to eat too much too fast. Have a healthy snack before you leave to avoid over eating.

*If You Don’t Want It, Don’t Eat It: I know you want to be polite, but it you don’t want something, don’t eat it. Use the calories on something you REALLY want!

*Pace Yourself: After you have your first portion, get up and walk to another room. This way you’ll make sure that you’re still hungry before you grab another plateful.

*Remember the Bloat: Oh, I know it tastes SOOOOOO Good, but do you want to feel the bloated feeling all night long? Didn’t think so. Before you grab another bite, remember the bloat.

*Savor Each Bite: Often when we eat with others our minds are everywhere except on what we’re eating. Take your time and enjoy all the great flavors. When you savor your food you’ll enjoy it more and eat less!

Having trouble losing weight? Lacking connecting with your partner? Feeling out of balance or overwhelmed? I’m here to help. Contact me at info@fitbysara.com or call 800-568-3820 for a free 20 min. consultation.