Steps to

Sustainable Home Upgrades for Better Health

(Family Features) When you're on a quest to create a home environment that promotes wellness, it can be difficult to know where to begin. One easy solution is to look for small changes that improve your personal wellbeing while also promoting a better environment overall.

Consider these sustainable projects and changes for a healthier, happier household:

Rethink window treatments. Windows can affect a home in numerous ways, both good and bad. On the upside, ambient light is a natural moodboosting alternative to energy-hungry fixtures. Windows add character, and the right window treatments can play an essential role in a decorative scheme. In the winter, windows can also be natural conveyors of the sun's heat, reducing your reliance on energy.

You may also be surprised to learn that the window treatments you choose to help manage light and climate can play a big role in your home's health and sustainability. Drapes can be difficult to clean, which means they can trap dirt, dust and other allergens that tarnish air quality. Many blinds use synthetic materials, making them less than ideal earthconscious options. Your best bet is bamboo or wood treatments that are certified as eco-friendly and easy to keep clean. Lessen the laundry load. Reducing the amount of laundry you do not only saves time but is also better for the environment. Washing clothes accounts for 15-40% of the water consumption for an average family of four, according to Home Water Works, and the annual energy consumption of typical electric clothes dryers often equals the cost of running a new energy-efficient refrigerator, clothes washer and dishwasher combined.

An alternative like a heated towel rack uses less energy than a standard dryer (about the same amount of electricity as a few light bulbs). Not only does an option like an Amba heated towel rack save energy and time by reducing the frequency of washing towels, it keeps them dry and free of mold and mildew between washes. Plus, wrapping up in a warm towel can help reduce joint stiffness and muscle spasms, according to research by the Johns Hopkins University School of Medicine. With 150 affordable mounted and free-standing models made from 100% recyclable, marine-grade stainless steel, and custom color options available, it can be easy to add a stylish accent to bathrooms, laundry rooms or mudrooms.

Reduce household chemicals. It may seem that the stronger, the better is the best approach when it comes to fighting dirt and germs, but in fact, there are many negative health and environmental impacts from harsh cleaners. Opt instead for more natural formulas that deliver the same clean with fewer synthetic ingredients.

Aside from cleaners, there are likely numerous other sources of potentially risky chemicals throughout your home, including furniture, clothing and bedding that requires dry cleaning. Products containing chemical dyes and synthetic materials are not only potential irritants, they often also carry the weight of lesser earthfriendly production practices. Linens made from natural materials may help you avoid unnecessary exposure to chemicals, and you can readily find options that help alleviate concerns about allergens and allow you to support sustainable manufacturing practices.

7 Steps to Prepare for a Home Remodel

Family Features - A homeowner’s motivation for taking on a remodeling project can vary greatly, but there’s one universal rule of thumb: home upgrades should add value, function or both. This step-by-step guide can help ensure you get the maximum return on your investment and make the most of your remodel.

Step 1: Identify Reasons for Remodeling

Deciding whether to undertake simple aesthetic changes or a full remodel can be difficult. One of the best ways to decide is to figure out why you are re modeling in the first place, whether it’s to make your new house feel more like home or to update an outdated kitchen.

Step 2: Consider Timing

Many variables can impact the timing of your project, including the climate and exact nature of the job. For example, foundation work is easier when the ground is cold during winter. Spring tends to be busy for the construction industry, so you might pay premium rates for labor and materials, but it’s also the perfect time to get a project done that you can enjoy throughout the summer. Summer months are ideal for indoor projects out of the heat. Also consider factors such as personal or professional obligations, or even an event for which you need the project completed.

Step 3: Set Your Budget

Every home is unique in structure, age, quality and craftsmanship, which all impact the price of a remodel. Since no one can see through walls before demolition, the quote you receive may not be 100% accurate. However, a qualified remodeling company will be forthcoming about potential challenges. Account for these adjustments by planning for a 10% cushion, just in case.

Step 4: Hire the Right Team

To help ensure you find the right company for the job, do your research. Referrals from friends and family are one way to find a remodeler. Resources like the National Association of the Remodeling Industry provide unbiased information that can help you find qualified, certified remodelers in your area. With more than 5,000 member companies, the organization represents professional remodelers who adhere to a strict code of ethics. Many hold certifications in remodeling, kitchen and bath design and lead carpentry.

Step 5: Establish a Written Agreement

Most companies insist on a contract to protect their own interests, but if they don’t, you should. In addition to defining the scope of work and budget, a contract ensures all parties are on the same page with expectations about factors like timing, liability in the event of an accident and other practical matters. Contractors also often provide guarantees of workmanship, so find out what they cover for how long and include this information in your work agreement.

Step 6: Understand the Plan

Keep the lines of communication open between you, the remodeling contractor and the work crew. Don’t be afraid to ask questions. Let them know your family’s schedule and circumstances that may affect their work, such as pets. Make sure to specify the best way to reach you and

how often you wish to communicate about your project.

Step 7: Complete the Project

When the remodel is almost finished, walk through the area and note any adjustments that need made while the contractor is still on site. You should also take another look at the contract and confirm you have signed permits, receipts, change orders, lien waivers, warranties and manufacturers’ guides at your disposal.

Find more remodeling advice and contractors in your area at remodelingdoneright.com.

SOURCE: National Association of the Remodeling Industry

If I could do one thing, I’d have a daycare closer to work.

If you could do one thing for your community, what would it be? More daycare centers? More funding for Head Start? Completing the 2020 Census is a safe and easy way to inform how billions of dollars in funding flow into your community for hundreds of services. Respond online, by phone, or by mail.

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Simple, Plant-Powered Summer Meals

Family Features - With more than half of Americans willing to eat more plants and less meat in 2020 (and beyond), according to a study conducted by Yale and Earth Day Network, one thing holds true: Even when food is better for you and the planet, families crave quality taste.

Walnuts are one of the original plant-based superfoods that can carry sweet or savory flavors to satisfy snackers, add hearty crunch to salads or breakfast dishes and serve as a simple, whole-food meat alternative. In addition to being a delicious plant-based staple, 1 ounce of walnuts contains important nutrients including 4 grams of protein, 2 grams of fiber and good fats with 2.5 grams of monounsaturated fat and 13 grams of polyunsaturated fat, including 2.5 grams of omega-3 alphalinolenic acid (ALA).

Try walnuts as an alternative to meat in recipes like Walnut “Chorizo” Tacos or Sweet Potato Walnut Falafel Bowls, and find more plant-based recipes at walnuts.org/plant-based. SOURCE: California Walnuts

WALNUT “CHORIZO” TACOS

Pickled Vegetables: 1/2 cup fresh lime juice 1 1/2 teaspoons sugar 3/4 teaspoon sea salt 8 radishes, thinly sliced 2 medium jalapeno peppers, thinly sliced 1 large clove garlic, thinly sliced

Walnut Chorizo Crumble: 1 1/2 cups black beans, rinsed and drained 2 cups California walnuts 3 tablespoons olive oil, divided 1 tablespoon white vinegar 1 tablespoon smoked paprika 1 tablespoon ancho chili powder 1 teaspoon dried oregano 1 teaspoon kosher or sea salt 1 teaspoon ground chipotle 1 teaspoon ground cumin 1 teaspoon ground coriander

Tacos: 16 whole wheat tortillas olive oil thinly sliced romaine lettuce fresh cilantro leaves lime wedges

To make pickled vegetables: In small bowl, stir lime juice, sugar and sea salt. Stir in radishes, jalapenos and garlic slices; let stand 30 minutes to pickle. To make walnut “chorizo” crumble: In food processor, pulse beans and walnuts until coarsely chopped. Add 2 tablespoons oil, white vinegar, paprika, chili powder, oregano, salt, chipotle, cumin and coriander; pulse until mixture is finely chopped and resembles ground meat, stirring several times and moving mixture from bottom of food processor bowl to top to evenly mix. In large nonstick skillet over medium heat, heat remaining oil. Add “chorizo” mixture and cook 10 minutes, or until mixture is browned and resembles ground meat, stirring frequently. To prepare tacos: Brush each tortilla lightly with oil. On skillet over medium-high heat, cook briefly to brown on both sides, keeping warm in foil until all tortillas are cooked.

Remove pickled vegetables from liquid and discard garlic slices. Fill each tortilla with equal amounts “chorizo” and pickled vegetables. Garnish with lettuce and cilantro; serve with lime wedges.

SWEET POTATO WALNUT FALAFEL BOWLS

Falafel: 1 raw sweet potato (12 ounces), peeled and cut into chunks 1 cup cooked quinoa 1/2 cup California walnuts 1 teaspoon sea salt 1/2 teaspoon ground cumin 1/2 teaspoon onion powder 1/2 teaspoon garlic powder 1/2 cup flour 1 egg vegetable oil

Tahini Dressing: 1/4 cup tahini 3 tablespoons lemon juice 2 tablespoons water 1 tablespoon pure maple syrup 1/4 teaspoon ground cumin 1/4 teaspoon garlic powder sea salt, to taste

Bowls: 4 cups loosely packed curly kale, coarsely chopped 2 cups cooked quinoa 1 cup julienned carrots 1 avocado, sliced toasted, chopped California walnuts, for garnish (optional) minced red onion, for garnish (optional)

To make falafel: In food processor, pulse sweet potato until finely minced. Add quinoa, walnuts, ground cumin, onion powder and garlic powder; pulse until all pieces are uniform in size. Add flour and egg; pulse until well mixed, scraping down sides as needed. Using wet hands, shape mixture into 16 equal balls. In deep skillet or pot, heat oil. Cooking in batches, fry falafel balls 2-3 minutes on each side, or until golden brown and cooked through. Let drain on paper towel-lined tray. To make tahini dressing: In small bowl, whisk tahini, lemon juice, water, maple syrup, ground cumin, garlic powder and salt. To prepare bowls: Place equal amounts kale, quinoa, carrots and avocado in four large salad bowls. Place four falafel balls in each bowl and drizzle with dressing. Garnish with toasted walnuts and minced red onion, if desired.

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THEME: MYSTERIES AND THRILLERS

ACROSS 1. Wire danger 6. Part of a circumference 9. Nashville's Keith 13. In a cold manner 14. Prefix for something revived 15. Paralyzing disease 16. Mulled wine 17. Egg cells 18. A do-nothing 19. *"Alphabet Series" detective novels author 21. *"It's close to midnight, and something evil's lurking in ____ ____" 23. Second mo. 24. Fabricca Italiana Automobili Torino 25. Not don'ts 28. Popular Japanese soup 30. *Agatha Christie's famous sleuth 35. Wood sorrels 37. "Through" in text 39. Give sheep a haircut 40. Raise the roof 41. Wall or pedestal support 43. Cogito, ____ sum 44. Drink like a cat, two words 46. Be inclined 47. Commotions 48. Bewitch or beguile 50. Jack and Jill's water jug 52. Put to work 53. *James Patterson's "____ the Girls" 55. "Jack and the Beanstalk" Giant's disapproval 57. *Hitchcock classic 61. *Poe's "Tales of ____ and Imagination" 65. In the know 66. *Subject of Roswell's mystery 68. Cocoon dwellers 69. King Julien XIII of "Madagascar," e.g. 70. Bubble source 71. Possible allergic reaction 72. Gaelic tongue 73. Store posting, for short 74. Oceanic trenches

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