Dear Friends,
I would like to thank you all
For inspiring and motivating me,
For visiting and reading my blog.
I wish you all a joyful Holiday season
And a peaceful and prosperous 2015.
Regards,
Urszula with Basia and Peter
Saturday, December 20, 2014
Your Healthy Sprouts in Winter Season
Sprouting
your own seeds is a healthy way to eat fresh vegetables even if you live in a
tiny city apartment and it's a winter time. Sprouts are a healthy source of vitamins,
minerals and antioxidants. Because they are living foods sprouts retain a high
level of their nutritional value.
Fun and satisfying sprouting by Basia, December 2014
You
just need some containers, purchase sprouting seeds, add water and get
sprouting! And it takes a few days to have them on your table.
Some reasons to grow own sprouts are:
- Easy to produce
- Always fresher taste
- Low carbon footprint
- Year round source of vitamins, minerals and antioxidants
- Cheaper than from a store
- Growing them is satisfying and fun
- Educational project for the kids
Day 1
Day 2
Day 3
Day 4
Day 5
Educational, fun and satisfying sprouting project by Basia, December 2014
How to Grow Sprouts
All
sprouts are grown in the same manner but the major difference is the time
needed for sprouting. Some seeds, like alfalfa, sprout quickly and are ready
for eating in three days, others, like garlic, may take as long as three
weeks. Most grow within days of starting them, and can be
eaten raw, juiced, or added into many dishes for a crunchy, flavorful bite.
You
will need to have the following items:
- 1 big and 1 smaller plate
- Sprouting seeds
- Cotton or paper towel
- Water
Follow these steps to grow sprouts:
- Rinse seeds in fresh, chlorine-free water well.
- Center a smaller plate upside-down in a large flat-bottom plate.
- Line a smaller plate with a damp layer of cotton or paper towel.
- Spread seeds evenly out flat on the cotton.
- Place the plate in a bright, well-ventilated spot that is out of direct sunlight.
- Check cotton two or three times a day to make sure it is not dried out .
- If it’s needed, sprinkle the cotton with a little more chlorine-free water until it is damp throughout.
- Don’t soak it too much, as mold can form.
- After a few days, check your sprouts to see if they have grown little tails.
- You can eat them at any point after the soaking stage, as they are officially germinated at that point, but if you like you can collect them after the shoots appear and before the secondary leaves appear.
- Rinse them in cool water, drain and eat.
- You can also store them in the refrigerator for later.
- Harvest your sprouts and enjoy them in salads, sandwiches, or all by themselves.
Types of Sprouts and Their Uses
Type
|
Flavor
|
Use
|
Alfalfa
|
Nutty
|
Salads,
sandwiches
|
Watercress
|
Mild
|
Salads,
sandwiches
|
Chia
|
Mild
|
Salads,
sandwiches
|
Bean
|
Nutty
|
Stir
fry, casseroles
|
Broccoli
|
Mild
|
Salads,
sandwiches
|
Buckwheat
|
Nutty
|
Breads,
baked goods, snacks
|
Garlic
|
Piquant,
delicate, spicy
|
Salads,
sandwiches
|
Lentil
|
Peppery
|
Soup,
stews. casseroles
|
Pumpkin
|
Buttery
|
Breads,
cookies, salads, snacks
|
Radish
|
Spicy
|
Salad,
sandwiches
|
Sunflower
|
Buttery,
nutty
|
Breads,
cookies, salads, snacks
|
Wheat
|
Buttery
|
Breads,
cookies, salads, snacks
|
Where to Find Seeds for Sprouting
When you decide on growing your own sprouts go to a store with a healthy food section or buy them on the Internet. Look for reputable companies that have been in business for a while and that carry organic seeds.
The Food and Drug Administration has posted a warning that you can get salmonella from sprouts. Buying organic seeds that is sold for sprouting purposes virtually eliminates these risks.
Sprouting seeds is so simple but we must remember to buy only seeds packaged and marked for sprouting.
Good companies that sell seeds for sprouting are:
Other
Ideas for Seed Sprouting
If you're still wondering how to start seeds sprouting and what to do
with them the following resources will help you.
- LivingFoods: This website for raw and vegan food lovers containers detailed instructions for novices at seeds sprouting. While you're on the site, check out the other resources for vegan foods.
- Jason'sHomestead shows you pictures of his own sprouting setup using Styrofoam cups and what looks like recycled cups. It's an easy guide with pictures to help you understand each step of the sprouting process.
- Happy Juicer provides a detailed introduction to sprouting for health. It includes reasons why sprouted seeds are good for you, step by step instructions for making a seed sprouting container, and resources for sprouting.
- Sprout People: If you absolutely cannot figure out seed sprouting, Sprout People can help. Not only do they include detailed information, they also go through each type of sprout and share with you recipes, how-to articles, nutrition information and much more.
Sunday, December 14, 2014
Voice - Medical Conditions That Can Cause Voice Problems
There
are variety of medical conditions that can lead to voice problems. The most
common causes are hoarseness and vocal difficulties. If you become hoarse
frequently or notice voice change for an extended period of time, please see
your Otolaryngologist (Ear, Nose, and Throat doctor) for an evaluation.
Medical
Conditions That Can Cause Voice Problems - After The American Academy of
Otolaryngology – Head and Neck Surgery http://www.entnet.org/
ACUTE
LARYNGITIS
Acute
laryngitis is the most common cause of hoarseness and voice loss that starts
suddenly. Most cases of acute laryngitis are caused by a viral infection that
leads to swelling of the vocal cords. When the vocal cords swell, they vibrate
differently, leading to hoarseness. The best treatment for this condition is to
stay well hydrated and to rest or reduce your voice use. Serious injury to the
vocal cords can result from strenuous voice use during an episode of acute
laryngitis. Since most acute laryngitis is caused by a virus, antibiotics are
not effective. Bacterial infections of the larynx are much rarer and often are
associated with difficulty breathing. Any problems breathing during an illness
warrants emergency evaluation.
CHRONIC
LARYNGITIS
Chronic
laryngitis is a non-specific term and an underlying cause should be identified.
Chronic laryngitis can be caused by acid reflux disease, by exposure to
irritating substances such as smoke, and by low grade infections such as yeast
infections of the vocal cords in people using inhalers for asthma. Chemotherapy
patients or others whose immune system is not working well can get these
infections too.
LARYNGOPHARYNGEAL
REFLUX DISEASE (LPRD)
Reflux
of stomach juice into the throat can cause a variety of symptoms in the
esophagus (swallowing tube) as well as in the throat. Hoarseness (chronic or
intermittent), swallowing problems, a lump in the throat sensation, or throat
pain are common symptoms of stomach acid irritation of the throat. Please be
aware that LPRD can occur without any symptoms of frank heartburn and regurgitation
that traditionally accompany gastro esophageal reflux disease (GERD).
VOICE
MISUSE AND OVERUSE
Speaking
is a physical task that requires coordination of breathing with the use of
several muscle groups. It should come as no surprise that, just like in any
other physical task, there are efficient and inefficient ways of using your
voice. Excessively loud, prolonged, and/or inefficient voice use can lead to
vocal difficulties, just like improper lifting can lead to back injuries.
Excessive tensionin the neck and laryngeal muscles, along with poor breathing
technique during speech leads to vocal fatigue, increased vocal effort, and
hoarseness. Voice misuse and overuse puts you at risk for developing benign
vocal cord lesions (see below) or a vocal cord hemorrhage.
Common
situations that are associated with voice misuse:
Speaking
in noisy situations
Excessive
cellular phone use
Telephone
use with the handset cradled to the shoulder
Using
inappropriate pitch (too high or too low) when speaking
Not
using amplification when publicly speaking
BENIGN
VOCAL CORD LESIONS
Benign
non-cancerous growths on the vocal cords are most often caused by voice misuse
or overuse, which causes trauma to the vocal cords. These lesions (or bumps) on
the vocal cord(s) alter vocal cord vibration and lead to hoarseness. The most
common vocal cord lesions are nodules, polyps, and cysts. Vocal nodules (also
known as nodes or singers’ nodes) are similar to calluses of the vocal cords.
They occur on both vocal cords opposite each other at the point of maximal wear
and tear, and are usually treated with voice therapy to eliminate the vocal
trauma that is causing them. Contrary to common myth, vocal nodules are highly
treatable and intervention leads to improvement in most cases. Vocal cord
polyps and cysts are the other common benign lesions. These are sometimes
related to voice misuse or overuse, but can also occur in people who don’t use
their voice improperly. These types of problems typically require microsurgical
treatment for cure, with voice therapy employed in a combined treatment
approach in some cases.
VOCAL
CORD HEMORRHAGE
If
you experience sudden loss of voice following yelling, shouting, or other
strenuous vocal tasks, you may have developed a vocal cord hemorrhage. Vocal
cord hemorrhage results when one of the blood vessels on the surface of the
vocal cord ruptures and the soft tissues of the vocal cord fill with blood. It
is considered a vocal emergency and is treated with absolute voice rest until
the hemorrhage resolves. If you lose your voice after strenuous voice use, see
your Otolaryngologist as soon as possible.
VOCAL
CORD PARALYSIS AND PARESIS
Hoarseness
and other problems can occur related to problems between the nerves and muscles
within the voice box or larynx. The most common neurological condition that
affects the larynx is a paralysis or weakness of one or both vocal cords.
Involvement of both vocal cords is rareand is usually manifested by noisy
breathing or difficulty getting enough air while breathing or talking. When one
vocal cord is paralyzed or weak, voice is usually the problem rather than
breathing. One vocal cord can become paralyzed or weakened (paresis) from a
viral infection of the throat, after surgery in the neck or chest, from a tumor
or growth along the laryngeal nerves, or for unknown reasons. Vocal cord
paralysis typically presents with a soft and breathy voice. Many cases of vocal
cord paralysis will recover within several months. In some cases however, the
paralysis will be permanent, and may require active treatment to improve the
voice. Treatment choice depends on the nature of the vocal cord paralysis, the
degree of vocal impairment, and the patient’s vocal needs. While we are not
able to make paralyzed vocal cords move again, there are good treatment options
for improving the voice. One option includes surgery for unilateral vocal cord
paralysis that repositions the vocal cord to improve contact and vibration of
the paralyzed vocal cord with the non-paralyzed vocal cord. There are a variety
of surgical techniques used to accomplish this. Voice therapy may be used
before or after surgical treatment of the paralyzed vocal cords, or it can also
be used as the sole treatment. (For more information, see Vocal Cord Paralysis
Fact Sheet.)
LARYNGEAL
CANCER
Throat
cancer is a very serious condition requiring immediate medical attention.
Chronic hoarseness warrants evaluation by an otolaryngologist to rule out
laryngeal cancer. It is important to remember that prompt attention to changes
in the voice facilitate early diagnosis. Remember to listen to your voice
because it might be telling you something. Laryngeal cancer is highly curable
if diagnosed in its early stages. (For more information, see Laryngeal Cancer
Fact Sheet.)
A
list of Medical Conditions That Cause Voice Problems are from
Check
also my other posts on voice:
Voice
Hygiene
Voice
Disorders
Voice Hygiene
Voice
is a sound made by air passing from the lungs through a larynx, or a voice box.
In a larynx there are the vocal cords, two bands of muscle that vibrate to make
sound.
Each person's voice is unique just like fingerprints.
When
we talk about vocal hygiene, we consider increasing or decreasing behaviors
and/or exposure to certain environments that promote a good voice and
facilitate verbal communication. A healthy voice results from a combination of
healthy voice behaviors and a healthy environment.
Good
vs. Poor
Vocal Hygiene
Vocal Hygiene
GOOD
|
POOR
|
Sip water, yawn
to relax your throat.
Use non-verbal
sounds to cue or attract attention.
Reduce
background noise, face the person you are speaking to, get closer to the
listener.
Use a good
amplification system for public speaking.
Use airflow and
“hmm” to begin your talk.
Keep a space
between your teeth, let your jaw move freely during speech.
Speak slowly and
pause naturally to allow normal breath cycles without strain.
Speak in a
relaxed and natural voice.
Allow for
periods of voice rest throughout the day and rest your voice with your body.
|
Clear your
throat or cough habitually.
Yell, cheer or
scream habitually.
Talk in noisy
situations (over loud music, office equipment, class noise, cars, buses, air
planes).
Speak to large
audiences without amplification
Hold your breath
as you plan what to say.
Clench your
teeth or tense your jaw or tongue.
Speak beyond a
natural breath cycle or try to squeeze a few more words out before taking
another breath.
Talk in a
prolonged unnatural voice (e.g., whisper).
Demand more of
your voice than the rest of your body particularly when tired or sick!
|
How
to Exercise Your Voice
How
to Improve the Quality of Your Voice
How
to Get Your Voice Back
How
to Recover Your Voice After Losing It
Restoring
a Fatigued Voice
Printouts
http://www.uu.edu/dept/music/library/safety/VocalHealthInformation.pdf
Check
also my other posts on voice:
Voice
– Medical Conditions that Can Cause Voice Problems
Voice
Disorders
Voice Disorders
Voice
disorders are medical conditions that affect the production of speech.
Many
things can injure our vocal cords, for example: extensive talking, screaming, clearing
our throat, or smoking. They can also lead to problems such as nodules, polyps,
and sores on the vocal cords. Other causes of voice disorders include:
infections, upward movement of stomach acids into the throat, growths due to a
virus, cancer, and diseases that paralyze the vocal cords.
Signs
of unhealthy voice include:
- Our voice has become hoarse or raspy
- Our voice suddenly sounds deeper
- Our throat often feels raw, achy, or strained
- We've lost the ability to hit some high notes when singing
- It's become an effort to talk.
Treatment
for voice disorders varies depending on the cause. Most voice problems can be
successfully treated when diagnosed early.
Voice
disorders include:
Spasmodic
Dysphonia
SpasmodicDysphonia is a chronic (long-term) voice disorder.
With spasmodic dysphonia, movement of the vocal cords is forced and strained
resulting in a jerky, quivery, hoarse, tight, or groaning voice. Vocal
interruptions or spasms, periods of no sound (aphonia), and periods when there
is near normal voice occur.
Printout: http://www.speakingofspeech.com/uploads/Vocal_Health_Tips.pdf
Check
also my other posts on voice:
Voice
– Medical Conditions that Can Cause Voice Problems
Voice
Hygiene
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