Little Known Ways to Improve Fuel Economy

Gas prices are high and going higher. Those of us who were around in the 70's know the pain of high prices at the pumps. There is not a single driver among us who would not prefer to spend less of their hard-earned cash at the fuel pump.  That is why people are becoming more and more aware of the many simple and cost effective ways that they can improve their fuel economy.  However, what do you say to people who are already familiar with the basics?  Fortunately, there are many little known ways that you can improve your gas mileage.

Just about everyone knows that if you want to save gas, you need to drive slower.  After all, that is common sense.  Even though you can save a lot of gas by going slower on the highway, many people are unwilling to do so, for instance.  The trick is to find ways to increase gas mileage without having to do things that you are not willing to do in the long term.  That is what these tips will help you do.

First of all, stop neglecting the regular maintenance that your car needs!  According to studies, a dirty air filter can cost you up to 20% of the gas mileage you should be receiving.  A quick change of spark plugs can increase your fuel economy by over 10%!  Also, many people are not aware that they can increase their gas mileage simply by keeping their tires properly inflated!

Similarly, too many drivers are carting around a vehicle full of unnecessary things that are robbing them of valuable gas mileage.  For every 250 pounds of excess gear in your car, you can count on around one mile per gallon lost!  Also, make sure that you take bike racks and other items off of your vehicle when it is not the proper season.  It may take a few minutes, but such items produce extra wind resistance, which makes your vehicle work harder to accelerate or maintain speed.

You can even save some money on gas while you’re spending money- at the gas pump, that is.  For example, when the auto shut off kicks in, do not squeeze in a couple of extra cents to make the dollar amount even.  This is one of the ways in which people waste money, since most of that extra gas will not end up properly going in the tank.  Also, most drivers are unaware that a loose gas cap can not only cause your “service engine” light to go on, but can also result in lost gasoline, which escapes as vapor out of the tank!

Finally, make sure that you use your car’s features to their maximum effect.  You can save a little money on gas by using your cruise control often, since your engine will not be working to match the fluctuations in pressure that you are putting on the gas pedal.  Also, make sure that you use the overdrive function when possible, since it allows your engine to avoid overworking itself.

Driving and maintaining your vehicle in a way that allows for increased fuel economy is mostly a matter of having the proper knowledge, then putting that information to work.  It is vital that you not only know the methods for increasing gas mileage, but that you are consistent in their implementation, unless you want to keep visiting the gas station regularly!

  

Stressed Out? A Good Night’s Sleep Can Cure What Ails You

Your child brings home a report card filled with low marks.  Your dog just bit your neighbor, and the sink in the kitchen no longer works.  You feel you’re under major stress.  As a result, you find yourself tossing and turning at night, unable to get a good night’s sleep.  This is truly unfortunate, because sleep can re-charge a person’s batteries, enabling him or her to better tackle the stressors that come along the road.

Stress-induced insomnia can take a variety of forms.  For instance, you may have difficulty falling asleep in the first place.  Or you may wake up hours earlier than you should.  You may find yourself waking up several times during the middle of the night.  Or you may even find that you feel tired when you wake up in the morning because you didn’t get good quality sleep. 

One important point to remember is that you are not alone.  Just about everyone suffers from lack of sleep at some point in life.  That said, dealing with insomnia can be exhausting.  You might feel run down during the day and have difficulty concentrating.  You may turn to coffee in order to keep awake during the daylight hours, which can lead to a feeling of restlessness.  You may even try taking a nap in the mid-morning or late afternoon, only to find that you have difficulty sleeping again at night. 

While old age, depression, and substance abuse can all lead to insomnia, it might be said that the number one cause is stress.   If your insomnia persists for a week, you should contact your doctor.  He or she may prescribe medication to enable you to get to sleep more quickly.   But you should be aware that there are other techniques you can use to deal with stress-related insomnia.

To begin with, try to determine the root cause of your stress.  This might be your job, your home life, or even some of your recreational activities.  Next, determine whether you are overscheduled.  By eliminating some of your commitments, you might be able to seriously reduce your stress level.  Then, do some problem-solving.  How can you make a stressful situation better?  It could involve engaging in positive thinking, changing your attitude about the situation, or coming up with solutions to resolve the situation.

There are also some concrete steps you can take to improve your sleep.  For instance, make sure that your bedroom is conducive to sleep.  This means finding the most comfortable bedding available, decorating your room with soft, subtle colors, and eliminating clutter or other signs of work in progress.

In addition, condition yourself to associate your bed with sleep.  This means resisting the temptation to do work in bed, or study for your classes while lying down.  You should even try to avoid watching TV programs in bed.  The idea here is to eliminate stimulants from your sleeping area which could prevent you from falling asleep.   If you like to read in bed, make sure that you read only fun, pleasurable books, not significant tomes that could keep you up at night.

One other helpful tip is to set up a regular routine prior to going to bed.  It may involve taking a bath or shower to relax you or drinking some milk right before settling down to sleep.  Also, try to get up at the same time every morning so that you are following an established schedule.  In addition, make sure that you do not engage in drinking beverages with caffeine or alcoholic drinks after dinner.

Insomnia is one of the most dangerous side-effects of stress.  It can rob you of your energy, strength, and endurance.  It can make the simplest tasks difficult to handle during the course of the day.  And it can even lead to major depression.  If you find yourself having trouble getting to sleep at night, take immediate action.  Don’t wait for your body to feel the stress of night after night of sleeplessness.  The more proactive you are, the greater the likelihood that you’ll be able to combat insomnia, as well as the stress that goes with it.   Refreshed and renewed, you’ll be able to take on the challenges that come your way once you’ve gotten enough sleep.    

 

Healthy eating without meat

As concerns about healthy eating have grown, so too has the interest in vegetarianism and veganism.  Many nutrition experts recommend “eating low on the food chain”.  In plain language this means eating more grains, vegetables and fruits, and fewer meats, cheeses and other animal-based products. I am not a vegetarian or a vegan, but I have friends who are so this post is for them, and for those considering this food choice.

There are of course various levels of vegetarianism, and each type has its own unique health benefits and some health challenges as well.  Of course, vegetarians, like meat eaters, must still make healthy food choices.  Simply pigging out on French fries while avoiding the burger will not make you a healthy vegetarian.

Some people who consider themselves vegetarians still eat poultry and seafood, while others avoid all animal flesh, even fish and chicken.  Most vegetarians still eat milk, dairy products and eggs.  In nutritional circles these people are referred to as lacto-ovo vegetarians.

Vegans, on the other hand, avoid all animal products, including eggs, milk and dairy products, and even fabrics like silk, leather and wool.  It is vegans who face the largest challenges and risks when trying to follow a healthy diet.  Most vegetarian diets provide more than enough nutrition, as long as smart dietary choices are made.

The key to eating a healthy vegetarian diet is much the same as eating a healthy diet that includes meat.  It all boils down to making smart food choices, understanding nutritional labels, and cooking your vegetables to maximize their nutritional value.

Choosing the foods that make up the bulk of a vegetarian diet is very important.  For most vegetarians, vegetables, grains, lentils and soy products will make up the bulk of their diet, and these staples are included in many vegetarian recipes.

When cooking with soy, however, it is important to remember that tofu is relatively high in fat.  The fat content of tofu dishes is often comparable to that of dishes that are made with lean cuts of meat.  Those vegetarians following a low-fat diet may want to limit the amount of tofu based products they eat.

The same caution applies to the nuts and seeds that can make up a large part of a vegetarian diet.  Nuts and seeds are excellent sources of dietary protein, but they can be high in fat as well.

Many newly minted vegetarians worry that they will not be able to get enough protein and iron without eating meat, but for most vegetarians this is not a problem.  Most diets today actually contain too much protein, and there are many non animal derived sources of protein for vegetarians to enjoy.

Proper cooking techniques are of course very important to any healthy diet.  Avoiding high fat cooking methods is important, as is avoiding the use of high fat creams, butters and sauces.  A vegetable stir fry cooked in healthy olive oil can be a great addition to any vegetarian menu.  And a great fruit salad is both easy to make and delicious as a snack or a meal.

The only real area of concern when it comes to vegetarianism and health is the B-complex vitamins, particularly vitamin B12.  Vitamin B12 is almost exclusively derived from animal-based sources, so vegans, who avoid all animal products, should take a high quality vitamin B12 or B-complex vitamin supplement.  It is also important for vegans to discuss their diet and lifestyle with their family physicians.  As vegetarianism and veganism becomes more widespread, the amount of information on the nutritional needs of these two groups continues to grow.

The bottom line is that vegetarians can enjoy a very healthy lifestyle.  Making vegetables, fruits, whole grains and beans the centerpiece of the diet is a smart move for many people, and a good low fat vegetarian diet can be a great way to enjoy a healthy lifestyle.  As with a meat-based diet, however, it is important for vegetarians to follow common sense eating guidelines and make smart choices when creating meat free meals.

Avoiding fat for healthier eating

While some fat in the diet is necessary, and it would be a mistake to try to eliminate all fat from the diet, most people simply eat too much fat.  Cutting back on fat is an important part of creating a healthier diet and lifestyle.

There are a number of good reasons for cutting back on levels of dietary fat.  Those reasons include:

Ø  Lowering levels of dietary fat helps in weight loss and weight management.  Fat contains twice as many calories per gram as protein and carbohydrates, so eating less fat usually means consuming fewer calories.

Ø  Lowering fat has been shown to decrease the risk of heart disease.  Dietary fat, particularly saturated fat, has been implicated as a factor in heart disease and elevated cholesterol levels.

Ø  A low fat diet may help to reduce the risk of some forms of cancer.  Although this matter has not been totally settled, there have been a number of studies which indicate that a diet low in fat can keep certain cancers at bay.

Ø  And of course eating fewer high fat foods means that you will be able to enjoy many more low fat alternatives, such as vegetables, fruits and whole grains.  Since these types of foods tend to be nutrient rich and low calorie, they can be enjoyed guilt free.

Of course cutting back on dietary fat is easier said than done, so we have compiled the list of tips for low fat healthy eating to help you get started.

ü  In place of spreads like peanut butter and full fat cream cheese, use lower fat alternatives such as low fat cream cheese, jellies, jams, fruit spreads, apple butter, mustard, low fat margarine, or low fat mayonnaise.

ü  Use high fat foods as an occasional treat, not as a dietary staple.

ü  Use reduced fat or nonfat salad dressings whenever possible.  When eating out, request the salad dressing on the side so you can compare the amount used.

ü  .Instead of butter or sour cream, top baked potatoes with plain nonfat or low fat yogurt.  Other delicious baked potato toppings include steamed broccoli, cottage cheese, salsa, low fat cheese and low fat or nonfat sour cream.

ü  Get creative with seasonings to add flavor without adding fat or calories.  Garnishes like lemon juice, herbs, salsa or green onions are great toppings for vegetables and salads.

ü  Use high fat toppings sparingly.  For instance, instead of using a tablespoon of blue cheese salad dressing, try using only a teaspoon.

ü  Avoid full fat dairy products whenever possible. Using skim milk or 2% milk instead of whole milk can make a huge difference in your daily fat intake.  Likewise, low fat alternatives to ice cream, such as frozen yogurt, provide all the flavor and none of the fat.

ü  Low fat cheeses also provide a great alternative to full fat varieties.  Most varieties of hard cheeses are available in low fat versions.

ü  Use low fat varieties of popular snacks.  Ginger snaps, angel food cake, vanilla wafers, fig bars, jelly beans, hard candy and gum drops are all excellent choices for a sweet treat.

ü  Instead of potato chips, which are very high in fat, choose pretzels, unbuttered popcorn and other healthier alternatives.

In addition to choosing the right foods, the preparation of the foods you buy is very important to keeping fat levels as low as possible.  Proper low fat food preparation starts with buying the leanest cuts of beef, pork, fish and chicken, and removing the skin and fat from chicken breasts, legs and thighs.

Broiling, backing and grilling are generally the lowest fat methods for preparing the meats and seafood you buy.  Try to avoid frying foods, and if you must fry, try to use a pan that allows the excess fat and oil to drain off easily.

Healthy, low fat cooking does not have to be boring or unappetizing.  There are great many excellent recipes for low fat, healthy meals that are easy to make.  The most important thing is to be an educated consumer and shop carefully for the healthiest produce, meat and seafood.