5 Minute Crafts Magazine - January/February 2018 by Lawrence Ambrocio

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TURN A WOOD PALLET INTO A BED

01/02.2018

CONTENTS

‘‘ Some people are worth melting for." —Olaf in Disney’s Frozen

JAN/FEB 2018

CONTENTS

style

home

health

FIND YOUR RELAXATION Taking a bath can be more relaxing than a quick shower in the morning before going to work. And while it seems like a pretty straightforward thing to do, there are dome do’s and don’ts worth taking into account to make the best out of this relaxing experience.

HOW TO REMOVE MOISTURE STAINS FROM WALLS Stains on ceilings and walls appear for various reasons, and they could be dangerous if not treated properly. This isn’t just about a few pieces of furniture ruined by mold or having to change wiring at home — your health could also be at risk.

DENTAL CARE Tooth brushing is one of those everyday rituals that we get used to doing since childhood and we use it over the course of our entire life. To make this process more effective, frequency and correct technique are important, but a good toothbrush is essential.

features

20 PLAY WITH IT Hula hooping can burn up to 420 calories per hour. This exercises also makes your back and belly muscles stronger, fix your posture, improve coordination, and boost your mood.

ZEN ART Bonsai is an art that allows you to grow an exact copy of a real tree. This is possible to do because you control the root system. Even a beginner gardener can do this.

food

40 WINTER PREP Winter running clothes should not only keep you warm, but also effectively absorb moisture from your body to prevent hypothermia. Special gear, which is made of breathable materials and equipped with ventilation inserts and zippers in the armpits, handles the thermoregulation function perfectly. Buying it will make your winter running really comfortable.

JAN/FEB 2018

departments

COMFORT AT HOME For most of us, chocolate is one of those foods that makes us feel good and increases our energy level. We want to show you different methods of preparing drinks in which the main ingredient is cocoa or chocolate.

EDITOR'S LETTER

COVER PHOTO © 5-MINUTE CRAFTS MEN / YOUTUBE

HEALTHY STARTS There’s a reason why salmon is considered one of the healthiest foods on the planet. Its meat contains a lot of vitamins, minerals, and polyunsaturated fatty acids that have a positive effect on our health.

living

51 BED MAKEOVERS Wood pallets can help you to quickly make various furniture pieces, all while having the minimum of tools and materials at hand. Not only does this help to save money, but also to reuse things which shows a responsible attitude toward natural resources.

56 TRICKS & TIPS

58 CHILL & DRAW

TANYA WENMAN STEEL Editor In-Chief

FOOD DIRECTOR Annabelle Waugh FASHION & BEAUTY DIRECTOR Julia McEwen HOME & GARDEN DIRECTOR Brett Walther MANAGING EDITOR Day Helesic TEST KITCHEN SENIOR FOOD SPECIALIST Irene Fong FOOD SPECIALISTS Jennifer Bartoli, Amanda Barnier ARTICLES EDITOR, FOOD Gilean Watts INTERN Jessica Bronstein ART CONSULTING DESIGN DIRECTOR Brendan Fisher ACTING ART DIRECTOR June F. Anderson SENIOR ASSOCIATE ART DIRECTOR Henrietta Poon CONTRIBUTING ART DIRECTORS Lisa de Nikolits, Leanne Gilbert FEATURES HEALTH EDITOR Kate Daley CONTRIBUTING HEALTH EDITOR Tralee Pearce SPECIAL PROJECTS EDITOR Jill Buchner ASSOCIATE EDITOR, FASHION & BEAUTY Andrea Karr CONTRIBUTING EDITOR Jacqueline Kovacs

COPY & OPERATIONS EDITORIAL OPERATIONS & ASSISTANT BUSINESS MANAGER Olga Goncalves Costa COPY EDITOR Stephanie Zolis CONTRIBUTING COPY EDITORS Ruth Hanley, Debbie Madsen Villamere ASSISTANT EDITOR Teresa Sousa INTERNS William Dixon, Thalia Gamage, Natalie Wong

EDITORIAL DEPUTY EDITOR Jessica Pollack SENIOR EDITORS Ariel Brewster, Sadiya Dendar, Simone Olivero CONTRIBUTING EDITOR Claire Gagne ASSISTANT EDITOR Kevin John Siazon COPY EDITOR Kelly Jones PROOFREADER Janet Morassutti INTERNS Emily McDonald, Arisa Valyear

ART CONTRIBUTING DESIGNER Colleen Nicholson IN-HOUSE PHOTOGRAPHERS Carmen Cheung, Erik Putz

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We acknowledge the financial support of the Government of Canada through the Canada Periodical Fund of the Department of Canadian Heritage. 5 Minute Crafts is published monthly except January/February and July/August by Rogers Media, Inc. One Mount Pleasant Road, Toronto, ON M4Y 2Y5 or 1-800-268-9119. Contents Copyright 2018 by Rogers Media, Inc. may not be reprinted without written permission. Article proposals and manuscripts must be accompanied by self-addressed envelopes and sufficient postage; otherwise they will not be returned or acknowledged. While the publishers will take all reasonable care, they will not be responsible for the loss of any manuscript, drawing or photograph. ISSN 0128-1839. Single copy price $5.99 + tax. Full subscription prices: Canada, 1 year (10 issues), $15 + tax. In the U.S., 1 year $45 + tax; Other countries $75 + tax, Indexed in the Canadian Periodical Index. Printed in Canada. 5 Minute Crafts, it's affiliate and assignees may use, reproduce, publish, distribute, store and archive such as unsolicited submissions in whole or in part in any form or medium whatsoever, without compensate of any sort.

EDITOR'S NOTE

Love Together At Last A

few years ago, I worked with a funny guy who believed everyone on this earth is either a bird or a bunny. We spent a lot of time analyzing the personalities of all the people in our office, plus a few movie stars, plus random strangers we saw in the building. It was a weirdly satisfying exercise (in part because we all had our own interpretations), and a lot more fun than doing actual work. Then I got a new job with a much more serious guy, who told me that everyone on this earth is a bull, an owl, a lamb, or a tiger. This personality exercise was fun, but not as much fun as Bird or Bunny, because everyone knows that fewer choices are almost always preferable, which is partly why 5MCM exists in the first place. I haven’t changed jobs in a while, but I bet when I do, there will be a new guy with a new personality test. Which I will probably fall for. Even though, if you analyze too much, the results can start to feel prescriptive. Which means you start to act the part. And I really don’t want to be a bunny. But we’re here to talk about you. When the 5MCM staff began brainstorming themes for this issue, the first of 2018, we kept going back to the notion of “own it.” As in: Own who you are; own your personality traits; own your passions and your hang-ups. Every January, magazines come out with covers that say things like “New Year, New You!” Here at 5MCM, we’d like to say, “New Year, Still You!” I am not suggesting that you don’t already know what they would tell you. Or that you must take one of the tests Sole-Smith describes, just because I am going to do that as soon as I finish writing this. Maybe you are more self-actualized than I am. Or perhaps simply better at owning who you are. You probably know this February we get a bonus day! Rather than spending it fuming over the small (and, yes, super irritating, distracting, and confounding) stuff, I think we neat freaks should all agree to reconcile our differences with messy loved ones and relax a bit. Sincerely yours,

TANYA WENMAN STEEL Editor In-Chief

JAN/FEB 2018

style FIND YOUR RELAXATION Taking a bath can be more relaxing than a quick shower in the morning before going to work. And while it seems like a pretty straightforward thing to do, there are dome do’s and don’ts worth taking into account to make the best out of this relaxing experience.

JAN/FEB 2018

STYLE GIVE A QUICK CLEAN TO THE TUB.

FILL UP THE TUB WITH WATER.

MEANWHILE, SET THE ATMOSPHERE.

Fill your tub with lukewarm to slightly hot water. You can test the temperature with your elbow.

To prepare your bath, think of taking a bath as a complete experience: it starts now, when you’re preparing the bath, and it ends only when you’re sipping a tea on your couch afterward. You can use essential oils for a soothing scent. In that case add 10-15 drops of your favorite oil while the water is still running. At this point, you can also use any bubbles, bath bombs, or body salts you like. You can also install a bath caddy if you want to have a tea or coffee, or read something while bathing. While this is just a suggestion, we think it’s better to not bring your phone with you. Keep in mind that bathing is a time to disconnect from the world and connect with yourself. Music and candles (scented or not) are also common ways of setting a nice atmosphere. If you do use candles, make sure to never leave them unattended.

It’s no secret that bathtubs are prone to having soap scum, mildew, grime, mineral deposits, and stray hairs. All those could end up on your body if you don’t clean them. That’s why it’s important to wipe down the inside of the tub with a paper towel or a cloth.

ENJOY YOUR BATH AND ALWAYS MOISTURIZE WHEN YOU’RE DONE. Now it’s time to enjoy and relax. Some people prefer taking a shower before bathing so as not feel like they’re bathing in their own dirt. If you didn’t shower, consider whether or not you want to wash your hair (otherwise you can put your hair up). As the water starts to cool down, turn the faucet and let some hot water run to reheat the tub and get it back to the ideal water temperature. Once you’re done, let the water drain and rinse away any remaining soap from your body. If you need to shave, now that your follicles have softened, this is the perfect time to do it. Otherwise, just pat your body dry. Always apply moisturizer after a bath.

DO’S AND DON’TS ✅ Do save soap for the end to avoid breaking down the skin barrier. Hot soapy water could make your skin dry. ⛔️Don’t bathe for longer than 15 minutes, 10 if you added a generous amount of bath salts, which are especially drying. ✅ Do add a generous quantity of bath oil (or safflower, almond, or sunflower oil) to keep moisture in. ⛔️Don’t bathe or shower too often. Not only are you wasting water, but it could cause dry, itchy skin and allow bad bacteria to enter through cracked skin. ✅ Do use a trigger ball massage to apply specific pressure to a stiff or aching spot in a muscle. You can do that by trapping it between your body and something else, like the back of the tub. Then crush your trigger points, the pressure will undo the “knots.” ⛔️Don’t forget to replace your loofah. Any scrubbing accessory needs to be replaced every now and then and kept dry after using. Bacteria can easily grow there.

JAN/FEB 2018

STYLE

PLAY WITH IT

Hula hooping can burn up to 420 calories per hour. This exercises also makes your back and belly muscles stronger, fix your posture, improve coordination, and boost your mood.

JAN/FEB 2018

STYLE CHOOSE THE RIGHT CLOTHES.

GET INTO THE BASIC POSITION.

Put on clothes that are made of non-slippery fabrics and are tight, but don’t make it hard to move. A great choice would be cotton leggings and a T-shirt. It’s better to not wear baggy clothes because the hoop won’t be close enough to the body. Also, fabrics like satin are not good — because the hoop will just slide down.

1. Place your legs shoulder-width apart and bend the knees a little. 2. Straighten your back and spread your shoulder blades. 3. Step into the hoop, grab it with both hands, lift it, and put it against your lower back. 4. Make sure your elbows are bent at 90°.

GET A HOOP IN THE RIGHT SIZE. To make things work, it’s important to choose the right-size hoop. Ideally, it should reach your waist when you put it vertically next to you. If you get a smaller hoop, it’ll be too hard to control.

START ROTATING THE HOOP. 1. Rotate the torso and the hips to one side and push the hoop to the other. 2. Alternate between your legs to spread the body weight between them to make the waist push the hoop. 3. Concentrate on the contact points. Imagine the hoop going on them — from one to the other. This way, you won’t need as much effort to keep going. 4. If the hoop falls, don’t worry — just pick it up and try again.

JAN/FEB 2018

FIND THE CONTACT POINTS. Find 2 contact points for the hoop. If you are rotating it to the left, one point will be at the left hip and the other — at the beginning of the right hip. If you are going to the right, it will all be vice versa.

USEFUL TIPS Be patient. It will take you some time before you learn to keep the hoop on your waist. It might take up to several weeks. Just keep practicing and over time, you’ll get better. Find the right space. It will be hard to hula hoop in a small space. Make sure there’s enough room and that the hoop can rotate easily. If you can, go to the beach or a park. Turn on some good music. Make a playlist of your favorite songs to make you feel better while working out.

home HOW TO REMOVE MOISTURE STAINS FROM WALLS It’s not uncommon to find moisture stains at home, especially if you live in a country or region that is very humid. Stains on ceilings and walls appear for various reasons, and they could be dangerous if not treated properly. This isn’t just about a few pieces of furniture ruined by mold or having to change wiring at home — your health could also be at risk.

JAN/FEB 2018

HOME SEA SALT

Rather than removing stains, what sea salt does is absorb moisture from the environment and the surfaces it gets in touch with. That, and its price, makes it the ideal candidate to prevent moisture from creeping in and creating wall stains. Choose a number of wide containers and fill each one of them with sea salt. Place them in the rooms or parts of your house where you see the most moisture condensing. Kitchens and bathrooms are common places for that to happen, but not the only ones.

BAKING SODA

Dilute a portion of baking soda in a bowl of water. Stir until you get a thick, consistent paste that is easy to spread. Spread the mixture on the stained wall using a sponge. It’s better to do this on a sunny day so that you can open doors and windows while doing it. If you choose to do this during a rainy day or in a closed environment, the paste will take longer to dry and might be less effective. Wait for it to dry and rinse with a clean sponge and fresh water.

DISH DETERGENT

Pour warm water into a container and add dish detergent. Moisten the entire stained surface using a soft bristle brush and scrub well. Dry with a clean cloth. You can repeat these steps until there are no more traces of moisture and the stains are gone.

TEA TREE OIL

Tea tree oil is a good option to use when humidity or fungus have not yet penetrated the wall or when they can barely be noticed. Mix 2 tablespoons of tree tea oil with 2 small cups of water. Pour the mixture into a spray bottle and spray it over the stains. Wait for it to act and then remove the excess moisture.

TALC

Pour a large amount of talcum powder into a plastic container. Sprinkle it on the moisture stains using a clean, dry brush. The talc works like a sort of blotter. It will help you remove excess moisture from the walls. To make sure the product really penetrates the stains, rub it against the stained parts of the wall using a dry cloth. Then let it sit for a while so talcum powder can settle. Repeat as needed or until the moisture is gone.

WHITE VINEGAR

Place a significant amount of white vinegar in a spray bottle and spray it on the moisture stains. Let one or 2 hours go by, just enough time for the acids in the vinegar to really penetrate the stained surfaces. Remove the remains of the product using a clean and damp microfiber cloth. To obtain better results, don’t dilute the vinegar with water. Apply it straight out of the bottle.

BLEACH

Pour water into a large bowl and then pour a squirt of bleach into it. Stir the mixture using a wooden spoon or any other utensil that you were planning on discarding anyway. Soak a soft sponge in the mixture and scrub the area that has mold or that is stained vigorously.

HYDROGEN PEROXIDE

Choose hydrogen peroxide with 1% to 3% concentration and pour it into a spray bottle. Spray it directly on the mold stains and let it act for a few minutes. Use a sponge to clean the walls and do it from bottom to top. That way, the drops will always fall on areas that are already wet and not on parts that you’ve already treated.

JAN/FEB 2018

SOME TIPS TO GET RID OF HUMIDITY IN YOUR HOME

1. Avoid having too many plants at home. It is not convenient to have too many plants in an interior space, especially if you live in an already humid house. They have a tendency to humidify the environment even more. 2. Try to have a proper kitchen hood on when you are cooking. Turning on the hood while cooking prevents humidity from accumulating in the kitchen and your house in general. That is why it is advisable to have one of these in the kitchen and turn it on especially when boiling big quantities of water, like for pasta for example. The same goes for when you stir fry vegetables in a skillet or when you steam food. The hood (or extractor), besides helping to remove any bad smells, can make condensed smoke disappear. 3. Make sure there’s good ventilation in all rooms. Having the windows of your house open will allow the air to circulate and prevent moisture from the shower, the kitchen, wet clothes, and pretty much anything that generates moisture from condensing in the air. When you open the windows of any room, you’re basically creating a natural ventilation system and thus the particles of water or steam that were floating in the air can now move and escape. It’s important to do this for about 15 minutes every day. 4. Dry your freshly washed clothes outdoors instead of indoors. After washing your clothes, it’s better if you can hang them on a line outdoors. If you do this indoors, in an already humid house, the humidity of the laundry will only make things worse and you could get mold or even dust mites at home. 5. Keep an eye on your thermostat when using heating systems. Keeping an eye on your thermostat, especially during the winter, is important. Normally, the ideal temperature to aim for during the day is around 21ºC and 15-17ºC at night. While you might think that high heat is better, it actually only increases energy consumption and pushes your heating costs higher.

HOME

ZEN ART Bonsai is an art that allows you to grow an exact copy of a real tree. This is possible to do because you control the root system. Even a beginner gardener can do this. It is better to use a more or less formed seedling because growing a tree from a seed will take years. But in any case, even the most attractive plant can die without the proper care.

JAN/FEB 2018

HOME LOCATION OF A BONSAI TREE

Pay attention to the kind of tree you are buying: Indoor — Ulmus рarviflora, Ficus, Carmona, and others. It’s better to put them in a sunny place where there’s a constant temperature. You should also know that some trees need more sunlight than others. Outdoor — maple, juniper, pine, and others. These trees require fresh air and sunlight for at least half a day. But they need to be protected from the wind and from parasites, so it’s better to grow them higher up off the ground.

WATERING

It’s impossible to give exact recommendations about watering because it depends on a lot of factors: the kind of tree, the size of the pot, the time of the year, and the soil. But based on some recommendations, you can optimize the watering process to create the best conditions for the tree: Water the plant only if the soil is dry. It is important to not drown the plant. Check the conditions of the soil with your finger. With more experience, you will always know when it’s time to water. Avoid a strict watering schedule. You have to take good care of your exact tree and learn when it needs water and when it doesn’t. Pay attention to the soil. If you can’t water the tree often enough, use compost to help it retain moisture. Water the plant until the entire root system gets enough water. The water is supposed to flow out of the holes. You may need to add more water. This is important because all the roots have to be wet. Use a watering can with small holes.

SHAPING

If you want, you can choose the style of your future tree. It will help you understand what the tree is supposed to look like in the end and you can adjust what you do with the branches. 1. Hokidachi — fan style. The trunk is straight and close to the top, it separates into small branches going to the sides. It’s better for trees with leaves. 2. Chokkan — vertical style. The trunk gets thinner closer to the top. Along the entire trunk, there are branches. This shape is the most popular one because it’s often seen in nature, which makes these trees look more natural. 3. Moyogi — informal style. It’s like the previous one, but the trunk has an S-shape. There’s a branch on each curve. 4. Shakan — bent style. The trunk is at an angle. The first branch is on the side opposite the bend. This tree looks like it was bent by the wind or like it was reaching for sunlight. 5. Kengai — cascade style. The trunk is bent down, and the branches are horizontal. It’s hard to shape this style because the appearance fights against natural growth. 6. Bujingi — bohemian style. The trunk is long and there are leaves only on the top. These trees can be found in very competitive environments and only those that reach the sunshine survive. There are a lot of other different styles. You can be really creative.

JAN/FEB 2018

HOME

The shaping of the trunk and the branches is done using aluminum or copper wire. It is used to wrap around the branch and direct it to the side you want. You can do it at any time of the year. But make sure the wire doesn’t grow into the bark. Remove it when you notice that happening. Cutting is done in the spring or summer. It depends on the type of tree. You can use wire cutters with a concave shape, so the cut heals faster. Remove the branches that are growing at the same height (just keep one). Also, remove the branches with unnatural curves.

REPOTTING

Repotting not only makes bonsai trees stronger, but it also makes them healthier. You usually need to do the repotting every 2 years, but sometimes you may have to do it every year. The older the tree, the less often it needs a new pot. To figure out if a tree needs repotting, check the roots every spring. If they are fairly straight and they have enough room, you can give them another year. If the roots start curving, the tree needs to be repotted.

FERTILIZATION

Usually, trees have huge roots that go deep into the ground. But bonsai trees need fertilization and it’s your job to provide it. There are 3 things the tree needs and the amount depends on the type of tree: Nitrogen is responsible for the growth of branches and leaves. Phosphorus makes the roots stronger. Potassium helps the tree bloom. Fertilizers can be solid and liquid. The type you choose doesn’t really matter. You can buy them in special online stores. Buy the mix that is right for the tree you have. You should add fertilizers all year round, especially if you have an indoor tree. But the vegetation period (from spring until mid-fall) is the most important one. Tip: Don’t feed the tree too much. One month after repotting, the tree shouldn’t get any fertilizer. The same is true for sick trees.

JAN/FEB 2018

health

JAN/FEB 2018

HEALTH THE SIZE AND SHAPE OF THE HEAD

THE LENGTH AND SHAPE OF THE HANDLE

Experts recommend choosing a brush with a small work surface, no more than 1 inch long. This way you can easily clean your teeth even in hard-to-reach places. It’s hard to achieve the same result with a toothbrush that has a bigger head. The big head prevents the brush from being maneuverable and cleaning molars well from all sides.

First of all, a toothbrush handle should be comfortable to hold and long enough. A toothbrush with a straight handle is a traditional option. It’s easy to control. The tilted head helps to clean interdental spaces more effectively, and a toothbrush with a zigzag insert helps you to avoid unnecessary pressure on teeth.

The shape of the head is not very important. However, dentists say that an oval head cleans teeth and gums better, it is also less traumatic to the oral cavity.

FIRMNESS OF THE BRISTLES

THE MATERIAL OF BRISTLES

Despite the fact that more and more brushes with natural bristles are appearing on the market, dentists say that brushes with synthetic bristles are still safer for your teeth. A natural brush can serve you no longer than 6 weeks, and it must be replaced after that. The natural bristles are less resistant to pressure. With regular use, their ends begin to split and remove plaque less effectively. Besides, natural bristles are made of a porous material that takes on bacteria from the oral cavity during tooth brushing. A brush with synthetic bristles has a non-porous structure, it is easier to clean, and it dries faster, which inhibits the growth and reproduction of bacteria. Also, the ends of the synthetic bristles are often more rounded, which allows the user to avoid unwanted gum damage. A regular toothbrush with synthetic bristles can serve you for 3 to 4 months. However, it also has to be replaced with the first signs of wear.

NECESSARY AND UNNECESSARY ADDITIONS

Toothbrush manufacturers offer us numerous additional options to help us clean our teeth better. However, not all additions are equally effective. Scientists proved that multilevel bristles are a useful addition to a brush: they help to clean teeth from all sides. A silicone insert on the cleaning surface doesn’t really help in brushing your teeth. It is too soft and elastic to effectively remove dirt from the enamel. A special tongue cleaning surface is good to have and can be used for its intended purpose, but a regular brush head is just as good for cleaning the tongue too. It may be even more effective. Zigzags on the handle help to reduce pressure on the teeth during brushing, and silicone patches make the handle less slippery in your hand. Dentists say that a large number of bristles help to clean your teeth more effectively. However, if there are too many bristles on the head (this usually happens when the toothbrush is soft) it will be almost impossible to clean your teeth properly.

When choosing how firm your toothbrush should be, experts recommend that you should make your choice based on how strong your tooth enamel is. Children with milk teeth, whose enamel is not very strong, and people with very sensitive teeth should use a brush with soft or even extra soft bristles. They will gently clean the tooth surface without damaging the surrounding tissues. A brush with firm bristles is suitable for people whose teeth are prone to tartar formation. However, long-term use of a brush with these bristles is not recommended: it can increase tooth sensitivity and injure gums. A brush with medium bristles is perfect for most people. They clean teeth and interdental spaces gently and effectively, and they also don’t injure gums and enamel.

ELECTRIC VS MANUAL

Despite the fact that an electric toothbrush makes tooth brushing more simple, experts are sure that there is not much difference between manual tooth brushing and brushing with an electric brush. It’s the frequency and duration of brushing that are important.

HOW TO CHOOSE A TOOTHBRUSH FOR A CHILD

To make sure a brush provides equal pressure on the child’s teeth and cleans them well, its bristles shouldn’t be firm or too long. Choose a brush with medium-length soft bristles (up to 10 mm). The head of a children’s toothbrush should be small enough — a few times smaller than that of an adult toothbrush. Choose a shape without any angles, with a length of about 2 to 3 teeth. It’s very important that the handle of a children’s toothbrush is comfortable, slipresistant, and fits well the child’s hand. It’s good if it contains rubber elements. The look of a children’s toothbrush is also an important factor. It will be much easier to teach your child to brush their teeth regularly by turning this ritual into a game. Look for a brush in a bright color, or the one that has their favorite children’s character on it.

JAN/FEB 2018

January/February 39

JAN/FEB 2018

Winter Prep

Winter running clothes should not only keep you warm, but also effectively absorb moisture from your body to prevent hypothermia. Special gear, which is made of breathable materials and equipped with ventilation inserts and zippers in the armpits, handles the thermoregulation function perfectly. Buying it will make your winter running really comfortable.

BASIC ITEMS

From 32 °F to 23 °F Thermal Underwear + Windbreaker

Thermal underwear. It allows moisture to move away from the skin, so the body stays dry at all times. This is especially important in severe frosts. Tights. Depending on the temperature, add technical running tights or compression tights under your running clothes. Naturally, winter-weight tights are slightly thicker. For extra comfort and warmth, look for running tights with brushed lining and wind protection. Longsleeve. A sports longsleeve of high quality will keep you warm and draw moisture away from your skin. Windbreaker. The lower the temperature, the longer a jacket should be. It should also be waterresistant and protect you from wind and snow. You can use the jacket from a ski training suit. Hat. It should wick away moisture and protect you from the wind. Buff. This accessory will protect your face and neck from freezing. If the weather allows, it can make a good hat too. Gloves. On cold days, wear gloves that wick away moisture. If it’s extremely cold, mittens are a better choice because your fingers will share their body heat. Socks. Avoid cotton socks during running because cotton doesn’t wick away moisture, instead it soaks it up, and once it’s wet, it stays wet, leaving your feet cold, wet, and prone to frostbite and blisters. Instead, make sure to opt for a good pair of wicking socks, which are long enough to cover your ankles. Shoes. Get Gore-Tex or some other type of winter shoes with waterproof fabrics in the upper part of the shoe. Make sure they are equipped with a proper sole for good traction and protection. Choose shoes one size bigger to wear thick socks.

From 23 °F to 14 °F Thermal Underwear + Padded Jacket Lower than 14 °F Thermal Underwear + Tights + Longsleeve + Jacket

PRINCIPLES OF WINTER LAYERING

If you only put on a puffer jacket over a thin T-shirt, you’ll get covered with sweat in just a couple of minutes of running, and you won’t be able to continue because of overheating. It’s much more effective to use the principle of layering: First layer — thermal underwear. Its purpose is to wick away moisture and keep your skin dry. Second layer — shirt and pants or a longsleeve and tights. They will keep you warm. Third layer — a windbreaker or a jacket made of membrane fabric. It will protect you from snow, rain, and wind. ✅ Determine the number of layers depending on the temperature outside. Here are some possible options for what you can wear during winter running:. Tip: Since your body temperature will rise during your run, it’s a good idea to dress for 20 °F warmer than the weather outside. Just be sure to consider whether it’s going to rain or snow, as keeping dry in cold temperatures is essential to preventing a dangerous scenario like hypothermia.

JAN/FEB 2018

food COMFORT AT HOME For most of us, chocolate is one of those foods that makes us feel good and increases our energy level. We want to show you different methods of preparing drinks in which the main ingredient is cocoa or chocolate. These recipes are ideal for those cold days when you could use a hot cup to lift your spirits or need something special to surprise loved ones with when they come to visit you.

JAN/FEB 2018

FOOD

WITH CHOCOLATE CHIPS, MILK, AND CREAM

WITH CHOCOLATE MELTING CAPS

WITH CHOCOLATE LOLLIPOPS

WITH CHOCOLATEFILLED CAPSULES

Ingredients: 2 cups of chocolate chips for melting 1 cup of chocolate powder 1 cup of heavy cream 2 cups of milk 1 tsp of vanilla extract or vanilla flavoring 1 cup of mini marshmallows Sugar and cinnamon to taste

Ingredients: 2 cups of melted chocolate 3-4 tbsp of chocolate powder 2 tbsp of dulce de leche candy 2 tbsp of dried fruit Powdered sugar and cinnamon to taste

Ingredients: 100 g of melting chocolate 1 tbsp of colored sprinkles 3-4 cups of hot milk Whipped cream

Ingredients: 100 g of melted chocolate 5 to 6 tbsp of chocolate powder ½ cup of mini marshmallows Powdered sugar and spices to taste

1. Place the chocolate chips in a large pot. 2. Add the chocolate powder and vanilla. Then, pour in the heavy cream and milk. 3. With a wooden spoon, gently stir everything until all the ingredients are well combined. 4. Cover the pot and cook it for 15 minutes over low heat. 5. Uncover the pot and add marshmallows and sugar to taste. You could also add spices, such as cardamom, cinnamon sticks, or star anise. 6. Stir the mixture. Let it cook for about 10 more minutes or until you get the consistency you want. If you prefer it thicker, you can add 1 tablespoon of cornstarch, which will give a richer texture to the drink. 7. Serve the chocolate while it’s still hot and thick. 8. Garnish your drink with some mini marshmallows. 9. Sprinkle on a little cinnamon powder.

1. Place the individual silicone cupcake molds face down. Pour a thin layer of melted chocolate over each one of them. Put them in the freezer for at least 20 minutes for the chocolate to harden. 2. Then, gently remove the molds without breaking the solidified chocolate. 3. Fill each cap with chocolate powder and nuts. You can also add mini marshmallows and candy. 4. Place each filled cap over cups of steaming hot milk. As soon as they melt with the heat, use a spoon to stir it, and you’ll have a hot chocolate drink ready in no time.

1. Chop the chocolate and place it in an airtight plastic bag. 2. You can melt it by putting your hands together and rubbing it vigorously, by microwaving it for 30 seconds, or waiting for it to melt on its own. Time may vary depending on the power of your microwave. 3. Cut off one end of the bag. 4. Pour the chocolate into an ice cube tray. You can also use a silicone mold to make popsicles. 5. Sprinkle as many colored sprinkles as you like, or you could add crushed nuts on top of the chocolate. 6. Insert a wooden popsicle stick into each space in the tub. Freeze it for at least 1 hour. 7. Heat the milk and pour it into individual cups. Remove the popsicles from the freezer, unmold them, and dip 1 or 2 per cup, depending on how concentrated you want your drink to be. 8. Stir the chocolate until it’s completely melted. Sweeten to taste. 9. Garnish each serving with a dollop of whipped cream.

JAN/FEB 2018

1. Use a silicone semi-sphere mold. With the help of a spoon, spread a thin layer of melted chocolate inside each cavity. Put the mold in the freezer for the chocolate to harden, which should be at least 1 hour. 2. Remove and unmold them. Place chocolate powder and mini marshmallows inside. Close the capsule by placing another half on top. If not used immediately, store in the refrigerator. 3. Pour the spheres inside individual cups with hot milk. With the heat, they’ll melt and reveal the surprise filling that they’re hiding inside. 4. Stir your beverage well before drinking. You can add sugar, cinnamon, or spices to taste.

FOOD

WITH CHOCOLATE AND HAZELNUT SPREAD

Ingredients: 1 tbsp of cocoa-hazelnut spread 1 cup of hot milk 1. Pour the hot milk into a bowl with cocoa and hazelnut cream. 2. Close the container tightly and whisk vigorously. 3. Serve the chocolate hot. Sweeten to taste. Top with whipped cream and add a pinch of cinnamon powder.

FOOD

HEALTHY STARTS

There’s a reason why salmon is considered one of the healthiest foods on the planet. Its meat contains a lot of vitamins, minerals, and polyunsaturated fatty acids that have a positive effect on our health. And the taste of this fish is so delicious that, having tasted it once, it’s impossible to not fall in love with it forever.

JAN/FEB 2018

FOOD

BAKED SALMON (CLASSIC RECIPE)

SALMON IN A CREAMY SAUCE

Ingredients (for 4-5 pieces): 17-25 oz of chilled salmon 3 tbsp of olive oil 1 lemon dried or fresh rosemary, to taste salt

Ingredients (for 4-5 pieces): 17-25 oz of chilled salmon 8.5 oz of light cream 2 eggs a few sprigs of thyme, to taste salt

1. Remove the entrails, scales, and fins from the fish, and cut it into small pieces 0.6-0.8 inches thick. 2. Mix vegetable oil, lemon juice, salt, and rosemary leaves in a bowl. 3. Place the fish in a baking dish and pour the lemon-oil mixture over it. 4. Place the fish in an oven preheated to 395°F for 20-30 minutes (the cooking time depends on the size of the pieces). 5. When the fish is ready, remove it from the oven and let it cool down for 5-7 minutes. 6. Garnish the fish steaks with herbs and lemon and serve with herbs, vegetables, or any other side dish.

1. Remove the entrails, scales, and fins from the fish, and cut it into small pieces 0.6-0.8 inches thick. 2. Separate the egg yolks from the egg whites. You won’t need the whites. 3. Put egg yolks, salt, and thyme leaves in a bowl. Add cream to them and mix thoroughly. 4. Pour the mixture over the salmon and cover the baking dish with foil. This will make the fish juicier. 5. Place the baking dish in an oven preheated to 350°F for 25-30 minutes. 6. When the fish is ready, remove the baking dish from the oven and let the fish cool down slightly. 7. Garnish the fish steaks with herbs and lemon slices before serving.

JAN/FEB 2018

living BED MAKEOVERS

Wood pallets can help you to quickly make various furniture pieces, all while having the minimum of tools and materials at hand. For example, apart from pallets, you’ll only need a couple of dozen screws and a few fasteners to make a bed with a headboard. Not only does this help to save money, but also to reuse things which shows a responsible attitude toward natural resources.

JAN/FEB 2018

LIVING

BED FROM WOOD PALLETS

DOG BED FROM WOOD PALLETS

Materials 6 wood pallets 2 angle bracket fasteners 4 connecting plates fine-grained emery paper a screwdriver and screws

1. Take a wooden pallet and cut a little less than half of it along the line indicated. 2. Close the pallet on the sides with the help of wooden plates. 3. Fasten the parts together with the help of screws, making sure that their tips don’t stick out on the other side. At this stage, you can sand the wood with emery paper so that it becomes smooth. 4. Make a stencil with the dog’s name on a piece of paper. Stick it on the front outer wall of the bed. 5. Paint the letters. Use non-toxic paints, like paints for kids. 6. Place hay or any other natural filler in an old pillowcase. Spread it evenly inside to make the bed comfortable. 7. It’s ready! Place the pillow inside the bed. Place it in the area where your dog likes to sleep.

An important note: It’s recommended to use only wood pallets that have a HT marking on them. This means that they have been safely heat-treated with hot air. Assembling a bed from pallets 1. Put the pallets in the place where you plan to have your bed. Lean 2 of them against the wall, spread the rest on the floor, as shown in the photo above. 2. Sand the wooden surface with emery paper so that it becomes smooth. If there are any protruding nails, remove them or hammer them so that they don’t protrude anymore. Vacuum clean the dust and sawdust around the pallets and between the wooden plates. 3. Use connecting plates to attach the pallets to each other. 4. First, place the screw in the middle of the plate. 5. Then secure the plate with screws on the sides. 6. Use angle bracket fasteners to fasten the pallets that are leaning against the wall with the ones lying on the floor. First, use the screws at the base of the bed, then on the headboard. 7. It’s ready! If you want you can use a bigger amount of angle bracket fasteners and connecting plates. It will make the construction stronger. 8. Now put a mattress on the pallets and make the bed. Leave protrusions on the sides — they will serve as bedside tables. Tip: Use the space in the headboard and place garland lights with warm lighting. It will add a certain coziness to the space. Lamps and photo frames can be attached to wooden slats at the edges of the bed.

JAN/FEB 2018

TIPS & TRICKS

HOW TO FREEZE MILK Milk is a perishable product, and oftentimes, people don’t use it in time, so it ends up being thrown away due to its short shelf life. But few of us actually know that milk can be frozen, thus being saved from getting dumped. It will also help you save money from having to buy new milk all of the time.

HOW LONG YOU CAN STORE MILK IN THE FREEZER FOR WHICH MILK IS SUITABLE FOR FREEZING?

Though milk can be stored in the freezer for up to 3 months, it’s There are many types of milk sold in supermarkets, including ones made with vegetables. The latter doesn’t stand freezing well, turns sour, and becomes grainy. Animal milk, on the other hand, is best suited for freezing. These are the following types: Fat-free cow’s milk Reduced-fat cow’s milk Whole milk Goat’s milk The following types of milk are better off not being frozen: Almond milk Coconut milk Soy milk Oat milk Flax milk Cashew milk HOW TO FREEZE MILK 1. Pour the milk into a plastic container or bottle suitable for freezing products. You can freeze it in the original packaging if it’s okay to do so. You’d better not freeze milk in a glass bottle or carton — when exposed to cold temperatures, it expands, and the packaging may crack. 2. Due to the same reason, make sure not to fill the bottle or container to the brim. Leave 1-2 inches of free space between the milk and the brim. 3. Tightly close the container or bottle with a lid and shake it well. 4. Put a sticker on the container with the date you froze it on, and place the milk into the freezer.

recommended to consume it within 4-5 weeks. It will help you to be sure that the product will keep its properties and stay of the right quality after the defrosting process. HOW TO DEFROST MILK Don’t defrost milk at room temperature. It can worsen the quality of the product and make it unsuitable for consumption. In order to safely defrost milk, move it from the freezer to the bottom shelf of the fridge and keep it there for 8 hours. It’s best to leave it overnight so that it completely gets back its previous consistency. In order to speed up the defrosting process, fill a sink or a big bowl with cold water and place the container with milk into it. Change the water as it heats up. Consume the defrosted milk within 3-4 days. CHANGES TO EXPECT AFTER MILK IS DEFROSTED The more fatty the milk is, the more its texture can change. Freezing and defrosting the food may cause the fat to separate, and the milk will become slightly grainy. However, the issue can be solved if you shake the container with milk well. You can also use an immersion blender to get back the homogenous structure of the product. Other changes can apply to the taste of the milk. Remember, this product absorbs the smells of other products, especially fish, easily. That’s why in the freezer it should be stored either separately or with other products that don’t have a strong smell. Due to these specifics, defrosted milk can not only be suitable for drinking, but it can also be used for cooking breakfasts, pastries, and other dishes.

JAN/FEB 2018

CHILL & DRAW

JAN/FEB 2018