Your Roadmap to Wellness · Module 7 - Health Begins @Home Copyright ©2010 Any reproduction...

HEALTH BEGINS @ HOME

Copyright © 2010 Dr. Nathalie Beauchamp

Your Roadmap to Wellness

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Roadmap 7

Module 7 - Health Begins @Home

Copyright ©2010 Any reproduction without written permission is strictly forbidden. www.drnathaliebeauchamp.com Wellness On The Go™ Dr. Nathalie Beauchamp 2

HEALTH BEGINS@HOME

TABLE OF CONTENTS

WORKBOOK AND ACTION GUIDE - YOUR ROADMAP TO WELLNESS

INTRODUCTION .......................................................................................................................... 3 READING ACTIVITY .................................................................................................................... 3 OBJECTIVES .............................................................................................................................. 4 Air Quality ............................................................................................................................. 6

What Causes Pollution In your Home? ......................................................................... 6 Health Concerns Related to Indoor Air Pollution ........................................................ 7 What can be Done to Reduce Indoor Pollution? ...................................................... 8 The Danger of Ozone ..................................................................................................... 9 Types of Air Filtration Systems ......................................................................................... 9

What Are You Using to Clean Your Home? .................................................................. 12 The Dangers of Cleaning Chemicals ......................................................................... 12 The History of Household Cleansers ............................................................................ 12 Cleaning Chemicals Divided ...................................................................................... 13 Something Else to Think About .................................................................................... 14 Dr. Nathalie's Not-So-Dirty Little Secret ....................................................................... 15 Norwex Antibacterial Microfiber Cleaning Cloths ................................................... 15

ADDITIONAL CLEANING ALTERNATIVES ...................................................................................... 16 How Green Is Your Home? .............................................................................................. 17 How Green Is Your Water? .............................................................................................. 24

What Is In Your Shower? ............................................................................................... 24 What Are You Swimming In? ....................................................................................... 24

Home Computing ............................................................................................................. 25 Daily Ergonomics ........................................................................................................... 25 How Can I Make My Work Environment Ergonomically Correct? ......................... 26

Activity: Your Ergonomic Checklist................................................................................. 30 Cookware Awareness ...................................................................................................... 31

The Real Health and Safety Of Your Cookware ....................................................... 32 Cookware Summary ..................................................................................................... 34

In Summary…..................................................................................................................... 35 Module 7 - Top 5 Highlights! ......................................................................................... 35

MODULE 7 - WELLNESS IN ACTION, REVIEW YOUR KNOWLEDGE ................................................... 36 MY ACTION STEPS FOR THIS WEEK... ........................................................................................... 38

References ..................................................................................................................... 40



Module 7 – Health Begins @ Home

INTRODUCTION So far in this program, we have looked at ways we can improve our health through diet and exercise. However, there is much more to achieving Wellness than what we put into our bodies and what we do with our bodies. The environments we subject ourselves to on a daily basis can also have a great impact on our health.

This module examines how your daily routine and environment, at home and at work, may be affecting your health. You will learn about the potential health effects of poor air quality exposure, home computer station set-up and the dangers certain cookware may be having on your health.

READING ACTIVITY

WELLNESS ON THE GO • Chapter 15 - Breathe Clean • Chapter 40 - Position Yourself Ergonomically • Chapter 44 - Cookware Awareness

In an underdeveloped country, don't drink the water; in a developed country, don't

breathe the air.

~Changing Times magazine



OBJECTIVES By the end of this Module you will be able to:

• List the environmental factors that determine if your home is a “Wellness" home; • Assess how "Green" your home is; • Take the appropriate steps to improve the air quality in your home; • Assess the ergonomics of your home computer; and • Assess the safety of your home cookware.

"A greenhouse creates the optimal environment for plants to live and grow. Imagine YOUR

home…providing that same optimal environment for your family to live and grow".

~Dr. Nathalie



Air Quality North Americans spend an average of 90 percent of their time inside, and very few people realize that exposure to indoor contaminants can be 2 to 100 times higher than the contaminants outside. You might be thinking that your house is clean and not polluted, but in all likelihood it is. This, of course, is hazardous to your health.

What Causes Pollution In your Home? There are several factors that can contribute to poor air quality in your home. Some are natural allergens that you need to manage to reduce the risk of pollution, and others are chemicals that are hiding in your home. The following are some examples of chemicals that can have an effect on your health if present in high enough quantities and if you are exposed to them day in and day out:

Dust, dander in clothes and in bedding.

Food waste, cooking odours and vapours in the kitchen.

Pollen, mould, hair and skin in the air vents.

Sewer gas and mildew in bathroom and laundry room.

Natural Allergens Solvents and

insecticides from household products.

Herbicides and disinfectants from household products.

Construction materials like lead, formaldehyde and paint.

Chemicals in carpets.

Hidden Chemicals



Health Concerns Related to Indoor Air Pollution Indoor air pollution affects almost everyone in some way. Even if you feel you don't suffer from allergies, you are most likely affected by indoor allergens in some way.

Symptoms of Allergies from Airborne Substances • Sneezing often accompanied by a runny or clogged nose • Coughing and postnasal drip • Itchy eyes, nose, and throat • Allergic shiners (dark circles under the eyes caused by increased blood flow near the sinuses) • Watering eyes • Conjunctivitis (an inflammation of the membrane that lines the eyelids, causing red-rimmed,

swollen eyes, and crusting of the eyelids). • Difficulty breathing

However, indoor air pollution can be more than just a nuisance. There are certain health conditions that can be caused as a result of indoor air pollution:

SBS is a situation in which occupants of a building experience acute health effects that seem to be linked to time spent in a building, but no specific illness or cause can be identified. Possible symptoms may be:

• Headache • Nausea • Eye and throat irritation • Skin irritation

This condition may be difficult to diagnose as symptoms resolve once you leave the area and come back once you return.

Asthma is a "chronic inflammatory disease of the airway" that causes the following symptoms:

• Shortness of breath • Tightness in the chest • Coughing • Wheezing

ASTHMA

SICK BUILDING SYNDROME (SBS)



What can be Done to Reduce Indoor Pollution? You can’t control the pollution when you step outside, but you can definitely have some control over the quality of the air you breathe inside your home.

The best way to control the air quality indoors is with an air purification system. There are various air cleaners available on the market, and just like any other products, some are better than others. There are several criteria you can use when evaluating an air purifying system, but there is one simple rule you can apply to any item you are evaluating:

DO NOT PURCHASE ANY AIR CLEANING SYSTEM THAT PRODUCES OZONE!

Even small amounts are dangerous.

This occurs when your body negatively responds to low-levels of chemicals that are commonly found in indoor environments.

Symptoms are similar to SBS and commonly fade when you leave the environment that is making you ill. For some people, symptoms persist outside the environment.

OZONE

MULTIPLE CHEMICAL SENSITIVITY (MCS)

This is caused by bacteria, fungi and moulds that contaminate home humidifiers, heating, ventilation and air conditioning systems. Symptoms are flu-like and include:

• chills • fever • fatigue • cough • chest tightness • shortness of breath

It can usually be reversed when regular exposure to the harmful environment has stopped.

HYPERSENSITIVITY PNEUMONITIS



The Danger of Ozone

Ozone in the upper atmosphere protects you from the sun’s ultraviolet rays, but ground-level ozone is an irritant that can aggravate asthma and hinder lung function. Ozone, at this level, is a harmful air pollutant and can affect the respiratory system of children, the elderly, asthmatics and those with respiratory problems the most. Long-term effects of ozone can also reduce the average person’s breathing ability. Studies have shown that 50 parts per billion (ppb) should be your maximum exposure to ozone, but it’s better to avoid it altogether. Public health authorities have started to forbid the use of machines that produce ozone.

Types of Air Filtration Systems There are basically two types of air purification systems:

1. Central filtration system (often called "In-duct" systems) • Improves the air quality throughout an entire home • Changes the air in a room about every 2 hours • To ensure your system is effective, you must have your ductwork pressure-tested for

leakage and then sealed and insulated. (This should be done by an experienced heating and ventilation contractor.)

2. A portable unit • Cleans a single room at a time • Changes the air in a room about every 2-3 hours • Rated on a "Clean Air Delivery Rate" (CADR) - based on the pollutant removal efficiency

A CADR score above 350 is considered excellent, and a CADR rating below 100 is considered poor

Filtering technology

Whichever type of filtration system you choose, there are filtration options with each. The air purifier you select is only as good as the filter it uses to clean the air. Some examples of filtration technologies and the differences are listed in the table on the next page:



TYPE OF TECHNOLOGY HOW IT WORKS DR. NATHALIE'S RATING Mechanical Filters Draws air through a flat, pleated

or high efficiency particulate to trap particles.

RECOMMENDED

HEPA Filters The most efficient mechanical filters for removing small particles that can be breathed deep into the lungs. • The highest efficiency

mechanical filters available today are up to 99.97% effective and can remove particles just 0.3 microns in size. 1 micron = 1 millionth of a meter.

RECOMMENDED

Electrostatic precipitator

A form of electronic air cleaner • Uses a small electrical charge

to collect particles from air pulled through the device (charged plate electrical system).

NOT RECOMMENDED

A major drawback of this technology is that without a fan, air doesn’t circulate as much, making it less than efficient. This process produces some ozone as a by-product of the ion-generating technology they use.

Ionizers Ionizers work by causing particles

to stick to materials near the ionizer (carpet and wall), taking them out of the air we breathe.

NOT RECOMMENDED

Not only does this process produce ozone as a by-product, it does not necessarily clean the air of the particles created, which could easily become loose again and re-circulate.

Clean Ion Generator

Adds negative ions (oxygen produces atoms that provide a feeling of fresh air - high amounts of negative ions are found in naturally occurring environments such as forests and waterfalls) after mechanical filtering.

RECOMMENDED:

The negative ions are added after filtering to give the health benefits of creating a healthier air and environment - all without the effect of ozone production!



TOOLS: • Install a ceiling fan to optimize air-flow in highly humid areas. • Measure the humidity in your home by using a hygrometer – you can get an inexpensive

one at a hardware store. The relative humidity in your home should be below 50 percent in the summer and below 30 percent in the winter.

• Invest in a dehumidifier if your home doesn’t achieve the recommended humidity levels on its own.

TIPS:

• Use a high-efficiency filter in your central heating/cooling system with at least a 60 percent efficiency grade. This will help remove harmful airborne particles.

• Minimize the humidity in your home by letting more outdoor air in and ensuring sufficient ventilation. By doing this, you’ll prevent moisture from building up on walls and windows, reducing the possible growth of bacteria.

• Use exhaust fans with adequate outdoors ventilation when cooking. • Repair leaky roofs, walls and foundations. • Clean frequently and thoroughly to prevent dust and mould build up; • Regularly clean and disinfect filters of furnaces, humidifiers, de-humidifiers and air

conditioners. • Keep aerosol product use to a minimum • Restrict smoking to outdoor areas or, better yet, just quit! • When purchasing building materials and furniture, choose products that do not emit

formaldehyde – ask a sales person/manufacturer when in doubt. • Carefully follow safety instructions on consumer products such as cleaning agents, paints

and glues. • Consider using chemical-free cleaning products. There are several on the market now (good

for you and the environment!). • Consider using micro-fiber cleaning cloths with embedded silver. This technology allows you

to clean your house with no cleaning agents. • Limit the use of candles and incense indoors as they can elevate indoor particle levels. • Use plenty of ventilation.

TOOLS AND TIPS TO BREATHING BETTER INDOOR AIR

For purifying the air in your home, I personally use and recommend the Nikken Air Wellness Power5 Pro. It has a 5-stage mechanical filtration system, is ozone-free, Energy Star certified and produces negative ions

after the filtering process as opposed to during. For more information, visit www.nikken.com.

RECOMMENDED BY DR. NATHALIE



What Are You Using to Clean Your Home? Review the list of cleaning products. Which ones do you use in your home? (check all that apply)

� Window cleaner � Fabric softener sheets � Disinfectant (bleach) � Swiffer WetJet � General all-purpose cleaner � Toilet Bowl Cleaner � Hardwood floor cleaner � Oven Cleaner � Air freshener � Stove top cleaner � Dusting spray � Scuff and mark remover � Shower / Tile cleaner � Bathroom cleaner � Garbage disposal deodoriser � Starch

The Dangers of Cleaning Chemicals Many of us think that just because something is sold on a store shelf, it must be safe, right? We live in North America after all, where we must have the strictest regulations laws governing these products right? Well, think again.

The History of Household Cleansers Before WWII, household cleaning products were just that - household products that were combined to clean your house. A combination of vinegar, baking soda and lemon juice were really all that were required. Since the war, nearly 80,000 synthetic chemicals have been created. The majority of these were made from coal and petroleum for the purposes of chemical warfare. Since their creation, these products have been added to cleaning products often without testing their safety. The reason so many manufacturing companies use these harmful chemicals in their cleaning products is because their petroleum based cleaners are cheaper and faster to manufacture as the chemical compounds are ready-made cleansers.

Here is an interesting quote from the National Research Council:

"No toxic information is available for more than 80% of the chemicals in everyday-use products. Less than 20% have been tested for acute effects and less than 10% have been tested for chronic, reproductive or mutagenic effects."

This means that most of these chemicals have not been tested for combined or accumulated effects, nor for their effects on unborn children.



Cleaning Chemicals Divided There are seven types of cleaning chemicals: strong alkali, heavy-duty alkali, mild alkali, strong acid, mild acid, solvent, soaps and detergents. The most dangerous categories are strong alkali, heavy-duty alkali, strong acid and solvents. Here is why these categories are so dangerous:

Strong Alkali(Oven cleaners, lye and drain

cleaners)

•What it does:Destroys microbes and dissolves proteins.

•The Dangerous Chemical: Sodium Hydroxide.

•The Dangerous Effect:Highly corrosive.Can cause chemical burns on the skin and in the lungs.

Heavy-Duty Alkali

(Powdered detergent and stain removers)

•What it does:Removes fat and grease.

•The Dangerous Chemical: Sodium Carbonate.

•The Dangerous Effect:Corrosive.Will burn skin and corrode aluminum products.

Strong Acid(Bathroom and toilet bowl cleaners)

•What it does:Removes hard water deposits. toilet rings and soap scum.

•The Dangerous Chemical: Phosphoric and Hydrofluoric acids.

•The Dangerous Effect:Highly Corrosive.Will burn skin, concrete, fabric and metals.

Solvents(Rug cleaners and spot & all-

purpose cleaners)

•What it does:•Disolves grease and oil.

•The Dangerous Chemical: Acetone, denatured alcohols and mineral spirits (may include others)..

•The Dangerous Effect:Flammable and combustible.



Something Else to Think About Now that we have reviewed some of the concerns associated with chemicals found in household cleaning products, let's take a closer look at specific cleaners and see what they are really doing in our home, and what natural alternative can be used in place of it: Product The Hidden Danger Visible Symptoms Natural Alternative AIR FRESHENERS • Interfere with your ability to smell by

releasing nerve-deadening agents or coating nasal passages with an oil film (usually methoxychlor, a pesticide that accumulates in fat cells).

• Known toxic chemicals found in air fresheners are formaldehyde, a highly toxic, known carcinogen, and phenol.

• When phenol touches your skin it can cause it to swell, burn, peel, and break out in hives.

• Place partially filled saucers of vinegar around the room.

• Boil 1 tablespoon of vinegar in 1 cup of water to eliminate unpleasant cooking odours.

• Baking soda is excellent for absorbing odours.

CARPET AND UPHOLSTERY SHAMPOOS

• They use highly toxic substances such as perchlorethylene, a known carcinogen that damages liver, kidney and nervous system damage.

• Ammonium hydroxide, a corrosive, is extremely irritation to eyes, skin and respiratory passages.

• Mix vinegar and salt for a good surface cleaner.

• Pour some baking soda and vinegar on a damp sponge. It will clean and deodorize all carpet stains.

FURNITURE POLISH • Contains petroleum distillates, which

are highly flammable and can cause skin and lung cancer.

• They contain nitrobenzene, which is easily absorbed through the skin and extremely toxic.

• Olive oil can be used as an eco-friendly wood polish.

OVEN CLEANERS • The residue is intensified the next time you turn your oven on.

• Contains lye and ammonia, which eat the skin, and the fumes linger and affect the respiratory system.

• Use sea salt and baking soda instead.

TOILET BOWL CLEANERS

• Usually contain hydrochloric acid, a highly corrosive irritant to both skin and eyes that damages kidneys and liver; and hypochlorite bleach, a corrosive irritant that can burn eyes, skin and respiratory tract.

• Contact with other chemicals may cause chlorine fumes which may be fatal.

• May cause pulmonary edema, vomiting or coma if ingested.

• Sprinkle baking soda into the bowl, then drizzle with vinegar and scour with a toilet brush. This combination both cleans and deodorizes. (Note: DO NOT mix the combination with store-bought toilet cleaners. The combination will create toxic fumes.)

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Dr. Nathalie's Not-So-Dirty Little Secret We only use water and two cloths to clean my entire home. We do not use a single cleaning product that contains harmful chemicals or toxins, not even Windex! And my home is clean!! Moreover, my windows are streakless, I have no build-up on furniture and no cooking residue on our stove. All this, with water and two cloths.

Here is some information on the cleaning cloths we use. They are microfiber, silver embedded, nano-particle cloths:

Norwex Antibacterial Microfiber Cleaning Cloths

Norwex microfiber goes beyond "surface clean" with the innovative use of silver particles integrated into synthetic microfiber cloth. The benefits include:

• Single-celled micro-organisms such as bacteria, fungi, yeast, and viruses cannot survive or adapt in silver exposure

• Surface-to-surface cross-contamination is eliminated • Rapidly drying cloths prevent bacteria growth in the cloth itself • Cleaning with water only produces a healthy outcome for us and the

environment

This cleaning cloth will save you time and money, improve your health, and contribute to creating a better environment. Laboratory tests have proven that Norwex antibacterial microfiber reduced bacteria by 99.99% in 24 hours! For more information on these incredible cleaning cloths, visit: http://www.norwex.com.

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Green all-purpose cleaner • Mix vinegar and salt for a good surface cleaner. • Pour some baking soda and vinegar on a damp sponge. It will clean and deodorize all kitchen

and bathroom surfaces.

Removing crayon marks • Crayon marks on the floor or table can be removed by rubbing them with some toothpaste

on a damp cloth. Don't use this on wallpaper or porous surfaces.

Removing grease spots • Immediately pour salt on grease spots to absorb and prevent staining.

Removing scratches • Mix equal parts of lemon juice and vegetable oil, and rub against scratches with a soft cloth

until they disappear.

Laundry starch • Dissolve 1 tablespoon of cornstarch in 2 cups of cold water. Place in a spray bottle. Shake

well before using. Make sure to label this so you don't use it for cleaning.

Greener oven cleaner • While the oven is still warm, pour some salt on grimy areas. If the areas are dry, dampen

with water before applying the salt. When the oven cools down, scrape the grime off and wash clean.

• Spray grimy areas with water or vinegar-water and apply a layer of baking soda. Rub gently with fine steel wool and wipe off. Rinse with water and wipe dry.

Glass cleaner • Mix equal amounts of water and vinegar in a spray bottle. Wipe the glass with newspaper

for a streak-free shine.

ADDITIONAL CLEANING ALTERNATIVES



How Green Is Your Home? In order to achieve a complete level of Wellness, not only do you need to take care of your body, you also want to make sure your house is safe and healthy for you. There is also a need to feel good about what you are doing, not only for yourself, but also the environment.

Take this quiz to determine if you are doing all you can to be energy efficient around your home. Turn to the next page to see the effect each of these simple daily activities can have on the overall efficiency of your home, not to mention great ways to reduce your energy bill!

Throughout the House YES NO 1. Do you dust off your bulbs?

� � 2. Have you replaced your incandescent bulbs with compact fluorescent

lights? � � 3. Do you remove your window air conditioner in the winter?

� � 4. Do you use area rugs on cold floors?

� � 5. Do you use low energy fans?

� � 6. Do you have motion sensors on any of your lights?

� � 7. Do you use LED lights for the holidays?

� � 8. Do you use your blinds and drapes properly?

� � 9. Do you dress in layers?

� � 10. Do you discuss energy efficiency with your children?

� � 11. Are you familiar with the "Peaksaver" program?

� � 12. Have you ever had a home energy audit?

� �

In the Kitchen YES NO 1. Do you know how to maximize energy usage when stove-top cooking?

� � 2. Do you know how to tell if your refrigerator door is sealed properly?

� � 3. Do you know if it is more energy-efficient for your fridge or freezer to be

full or empty? � � 4. Do you have an old fridge anywhere in your home?

� � 5. Do you have "ENERGY STAR" certified appliances?

� � 6. Do you drink filtered Tap Water?

� �



In the Bathroom YES NO 1. Do you have low-flow shower heads?

� � 2. Do you towel dry your hair?

� �

Home Appliances YES NO 1. Do you have a "Kill-a-Watt" or a "Cent-a-Meter" device?

� � 2. Do you run your appliances on a schedule?

� � 3. Do you unplug your appliances when you are not using them?

� � 4. Do you turn off your computer monitor when you are not at your desk?

� � 5. Do you turn off your hot water tank while you’re away?

� � 6. Do you wash your laundry in cold water?

� � 7. Do you have a programmable thermostat?

� �

Insulation and Heating YES NO 1. Do you change or clean your furnace filter frequently?

� � 2. Are your basement and attic adequately insulated?

� � 3. Are your windows insulated?

� � 4. Is the temperature on your hot water heater 54ºC or less?

� � 5. Do you have cracks and gaps around windows and doors?

� � 6. Are your doors closed and insulated?

� � 7. Is your furnace clear of obstructions?

� � 8. Is your hot water heater insulated?

� �

Outdoors YES NO 1. Do you have retractable awnings over south-facing windows?

� � 2. Do you have a deciduous tree planted on the south side of your home?

� � 3. Do you use a clothesline or drying rack?

� �

Turn to the next page to see how each of these items can affect the overall efficiency of your home.



Throughout the House

1. Dusting off your bulbs! • Clean light fixtures of any dust or dirt, to keep bulbs glowing

bright.

2. Replace your incandescent bulbs with compact fluorescent lights. • Compact fluorescent bulbs last longer, use less energy, and can

save money from your lighting bill; however, because CFL bulbs contain a minute amount of mercury, they should not be thrown in the garbage. CFL bulbs must be disposed of appropriately as hazardous waste. Check with your local municipality for disposal options.

3. Remove your window air conditioner in the winter.

• Removing your window air conditioner and closing the window during the winter will prevent cold drafts from entering your home. If you’re unable to remove the unit, consider purchasing an indoor or outdoor air conditioner cover made of tough plastic.

4. Use area rugs on cold floors. • Keeping your feet warm will make your body feel warm too.

5. Keep the air moving

• Use low energy fans to keep the air moving. Moving air cools your skin.

6. Install motion sensors on your lights. • Motion detectors are easy solutions for reducing unnecessary lighting. They are also a

great security benefit if used outside.

7. Use LED lights for the holidays. • Seasonal LED lights are about 85% more efficient than standard incandescent lights.

8. Take advantage of your blinds and drapes.

• In the winter, open your blinds during the day to allow sunlight to heat your home, then close them at night to minimize heat loss.

• In the summer, keep them closed during the day to block out the heat.

9. Add layers to your clothing. • Putting on another layer of clothing is an easy alternative to adjusting your thermostat

when the temperature dips. • An extra blanket at night will help as well.



10. Make energy saving a family affair • A little dinner table education can go a long way toward saving energy around the

home. Get the kids involved by challenging them to name three things they've done today to save energy, from turning off the TV set sooner to shutting off lights when they leave the room.

11. Join the "Peaksaver" program. • If your local utility offers it, consider joining the "Peaksaver" program to help reduce

strain on the electricity grid during peak hours. Learn more about the program and its availability in your area at: https://www.peaksaver.com.

12. Consider a home energy audit. • EnWise Power Solutions provides home energy audits and energy efficient products,

and has partnered with Bullfrog Power to offer you savings on your Bullfrog electricity bill! Find out more at http://www.enwisepower.com/bullfrog/.

In the Kitchen

1. Conserve energy when cooking! • Pick the right element - To maximize

energy usage when stove cooking, match the size of the pan or pot to the appropriate heating range.

• Conserve energy with residual heat - When cooking, try turning off the oven a few minutes early – the internal heat should be hot enough to finish cooking the food, and will save energy.

2. Check your refrigerator’s door seal.

• Try closing the door on a $5 bill. If the bill is held in place, your seal is okay. If not, either replace the seal or adjust the door.

3. Full fridges freeze faster

• Fill up your refrigerator where possible, so that every time it is opened it can recover its internal temperature more quickly. At the same time, leave enough space around food items to allow circulation of cold air.

4. Retire that second fridge.

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• Older refrigerators are much less energy efficient than newer ones. If you've moved the old fridge down to the basement, consider retiring it completely to save energy.

5. Choose ENERGY STAR certified appliances. • ENERGY STAR certified appliances meet or exceed the Government of Canada's

standards for energy efficiency. These appliances use less energy over their lifetime, saving you money.

6. Drink Filtered Tap Water instead of Bottled Water. • On March 11, 2008, a non-profit organization called the Water Quality Association

released a fact sheet to address the issue of pharmaceutical compounds recently detected in the water supply. It says that “filtering systems in the home provide the highest technology available for the treatment of drinking water,” and that even though specific performance standards have not been developed for reduction of pharmaceuticals, “many point-of-use technologies have proven effective” against some detected pharmaceutical contamination.

In the Bathroom

1. Install low-flow showerheads. • Heating water is energy intensive. In a typical

household, showers account for up to 40% of hot water usage. A low flow showerhead can reduce water consumption by as much as 50%.

2. Towel-dry your hair.

• This may seem a little time consuming but it’s an efficient alternative to hairdryers.



Home Appliances

1. Invest in a Kill-a-Watt or Cent-a-Meter. • The Kill-a-Watt device measures the energy

consumption of your home appliances, while the Cent-a-Meter displays the cost of electricity being used by your electrical appliances. If you would like to figure out which appliance is consuming the bulk of your electricity, these devices may help you find the culprit.

2. Schedule your appliance usage.

• Electricity demand is greatest during the day. Running major appliances at night or in the early morning will put less strain on the electricity grid.

3. Eliminate Phantom Loads. • Appliances continue to draw power when they are plugged in, even if the appliance is

turned off. This “phantom load” can be eliminated by unplugging your appliances when they’re not needed or using a power bar to easily switch the power on and off.

4. Turn off your monitor. • Turn off your computer monitor while you are away from your desk. Your monitor

consumes about 60% of the total electricity your computer uses.

5. Turn off your hot water tank while you’re away. • If you will be away for an extended period of time, turn off your hot water tank breaker.

6. Wash your laundry in cold water.

• 85–90% of energy used by washing machines is dedicated to heating the water. Cold water is as effective as warm water, plus your colours will stay bright.

7. Install a programmable thermostat. • Sleeping in a cooler house is much more comfortable – for both you and your

pocketbook. In winter, set your thermostat to 21ºC during the day and 17ºC at night. In summer, rather than cranking up the air conditioning on hot days, install a ceiling fan to cool you off, and leave your thermostat a little higher – around 26ºC.



Insulation and Heating

1. Change your furnace filter frequently. • Clean or replace your furnace’s air filter on a

regular basis to improve heat and air flow.

2. Add insulation to retain indoor temperature. • Add insulation to your basement and attic.

3. Insulate your windows. • For windows that won’t be opened during the winter, cover them with removable

caulking or plastic window film. Or install Energy Star Certified windows.

4. Lower the temperature on your hot water heater. • Consider lowering the temperature on your hot water heater to 54ºC. At this

temperature, your water will be hot enough to prevent bacteria buildup, but not unnecessarily hot.

5. Seal cracks and gaps around windows and doors. • Invest in insulation kits and weather stripping for windows and doors, and get out the

caulking gun to seal any cracks and gaps in your walls. Home heating is the single largest energy draw in your home, and those drafts around the house are among the worst culprits.

6. Keep your door closed and insulated. • Keeping your doors closed will prevent heat from escaping into the hallway. Consider

caulking between the wall and the frame of the door to prevent heat loss as well.

7. Keep furnaces clear of obstructions. • Ensure that all furniture and drapes do not obstruct your source of heating.

8. Insulate your existing hot water heater, or consider a tankless water heater.

• Prevent costly heat loss by adding an insulating cover to your hot water heater. You can buy a hot water heater jacket at your hardware store – and it will be worth the trip, saving you up to 15% on your water heating costs. While you're at it, add insulating covers to any exposed pipes for even more savings.



Outdoors

1. Use shade to keep your home cool. • Install retractable awnings over south-

facing windows.

2. Plant a deciduous tree. • Planting a deciduous tree on the south

side of your home gives you shade in the summer and lets in light when it sheds its leaves in the winter.

3. Use a clothesline.

• Dryers are large power consumers. Using a clothesline will reduce your energy consumption and electricity costs. Don’t have a place to hang your clothes outside? Try using an indoor drying rack.

How Green Is Your Water? Not only should you think about what you are using in your home, but also about other contaminants you are exposed to on a daily basis? We use water on our body all the time. We bathe or shower nearly every day and some people also have swimming pools. Both of these can contain high levels of chlorine.

What Is In Your Shower? In Module 6, we discussed the importance of filtered water for your personal consumption. Would it not make sense to take the same preventative measures for water you put on your body? The water coming out of your tap is filled with chlorine. It is recommended to invest in a filtered shower head to reduce your exposure to the harmful chemicals that come out of your tap.

What Are You Swimming In? The eco-friendly alternative to traditional chlorine filled swimming pools are salt water pools. Salt water pools still require a small amount of chlorine to control algae and bacteria build-up but they use a much lower level than traditional swimming pools. The benefit of the salt water is less irritation to the eyes, skin, hair and bathing suits.



Home Computing In this day and age of real-time information updates available to us with just a click of a mouse, many of us spend several hours of our personal time in front of a computer. Many of the actions our bodies perform at the computer are repetitive and can cause serious problems for our muscles and spine. Ergonomics is the interdisciplinary study of individuals and their physical relationship with the environment in which they work. If the ergonomics of your home computing (and work)stations are not designed to meet your specific body measurements or ergonomic needs, you will experience pain and that is not a healthy, positive way to spend any amount of time. Even if you have the Cadillac of ergonomic workstations, you’re still at risk of overusing your muscles if you’re there too long!

Daily Ergonomics How many of the following symptoms do you suffer from on a daily or nearly daily basis? (Check all that apply.)

� Arm pain � Burning sensation in the arm � Shoulder pain � Burning sensation in the shoulder � Wrist pain � Burning sensation in the neck � Neck pain � Burning sensation in the wrist (Carpal Tunnel

Syndrome) � Mid-back pain � Chest pain or difficulty breathing � Low-back pain � Numbness of the fingers � Headaches or migraines � Weakness in the hands � Sciatica (pain down the leg) � Digestion problems

If you suffer from three or more of these symptoms on a daily or nearly daily basis, you may be suffering from a condition I like to call "Computeritis". This is an inflammation or irritation caused by using the computer too much! Our bodies were not designed to sit in front of a computer for 8 to 12 hours per day. So for those of us that subject our bodies to this unnatural setting, there are some measures we can take to reduce the negative impact this type of positioning can have on our body and our health.

Repetitive Strain Injury (RSI) If your environment is not suited to your specific ergonomic requirements and you are continually repeating the same movements or keeping any body part in the same position, you are putting yourself at risk for Repetitive Strain Injury (RSI). RSI is a general term for disorders that occur from prolonged, repetitive use of a body part which may result in pain, burning, swelling, tingling, numbness and weakness. (Carpal Tunnel Syndrome is one of the most common ailments brought on by repetitive hand movements.)



How Can I Make My Work Environment Ergonomically Correct? There is no single correct posture or arrangement of components that will fit everyone. However, there are some general rules to follow that will allow you to personalize your workstation and minimize problems caused by one that is not ergonomically appropriate.

Setting Up Your Chair This is the most important part of designing an ergonomic workstation. Some basic rules for setting up your chair are:

• Modify your seat so your feet rest flat on the floor. • Adjust the height of your backrest so the lumbar support sits in the small of your lower back; • Ensure your shoulders are in line with your hips when sitting; • Make sure the seat depth doesn’t put pressure behind your knees when sitting against the

backrest; • Check that your armrest is adjusted so your shoulders are resting comfortably; • Get up often!!

Kids are at risk for RSI too! Be sure to monitor their computer use and if they use a family computer, make sure you can modify the workstation

to meet their requirements.

Adjustable height

Adjustable lumbar (Lower back)

Adjustable arm rests

Adjustable depth

Firm seat

Sturdy wheels

REMEMBER!



Adjust Your Posture One of the easiest ways to make sure that you are sitting properly is to follow the 90-degree rule! Some basic guidelines for posture are:

• Your knees should be at a 90-degree angle, with thighs parallel to the floor and lower legs perpendicular;

• Your arms should be at a 90-degree angle parallel to the floor; if your armrest is too high or too low your shoulders will feel strained;

• Keep your upper arms and elbows close to your body; and • Your wrists and hands should be straight, the palm-rest should only be used

between typing periods.

Your feet should rest flat on the floor and if they don’t, ensure they’re supported by a stable

footrest.

Your neck should be in a neutral position or

15-degrees downward.

Your upper arms should be at a 90-

degree angle parallel to the

floor.

Keep your upper arms and elbows

close to your body.



Adjust Your Computer Monitor Some basic guidelines for your monitor are:

• Minimize the glare on your monitor from direct sunlight and reflections by using a screen filter.

• Adjust the brightness/contrast on your monitor so you don’t have to move to see it properly.

Leave 40 – 60 centimetres between you and the monitor.

Increase the font size to avoid straining your eyes.

Position the monitor directly in front of you so you don’t have to rotate your head.



Use Your Mouse and Mouse Pad Properly Some basic guidelines for your mouse are:

• If a mouse strains your wrist too much, consider a trackball as an alternative; • Find a mouse that is comfortable for you; • If you’re experiencing an RSI with one wrist, try changing the mouse to the other

side of the keyboard; and • Your mouse should be the same height as your keyboard.

Exercise Tips If you are going to be seated for extended periods of time, there are certain exercises you can do to help minimize the negative effects of the body:

• Perform neck, arm and lower back stretches every hour – program your computer for reminders. You can find software online to help you with stretching;

• Incorporate ball/core exercises to improve your overall musculature and engage your stabilizing (abdominal) muscles;

• Perform aerobic exercises to help maintain a better energy level and compensate for a sedentary job;

• Perform regular strength-training exercises to ensure that your musculature is kept strong and balanced and can respond to the muscular demands of sitting for extended periods.

Try an ergonomic mouse pad, which may relieve some pressure

on your wrist.

Be careful that it does not press on your wrist and end up creating

irritation (carpal tunnel).

Hold mouse lightly.

Mouse should be at the same level as the

keyboard to avoid over-reaching.



Activity: Your Ergonomic Checklist

Use this checklist to assess your workstation at work and at home. You should be able to check "Yes" to all of the following questions.

Question YES NO Do my feet rest flat on the floor? � � Do I have access to a stable footrest if I need one? � � Are my knees at a 90-degree angle? � � Is the lumbar support in the small of my back? � � Are my arms at a 90-degree angle parallel with the floor? � � Are my wrists and elbows close to my body? � � Are my shoulders in line with my hips when I sit? � � Are my shoulders resting comfortably? � � Is my neck in neutral or 15-degree downward position? � � Is there 40-60 centimetres of distance between yourself and the monitor?

� �

Is the monitor positioned so you don't have to rotate your head? � � Is my mouse at the same level as my keyboard? � �

If after following all the guidelines mentioned on the previous pages, you are still experiencing discomfort, speak to your employer about having an ergonomic assessment performed.

• If you are right-handed, switch to a left-handed keyboard. It will allow you to better center the number pad and keep your mouse closer to the center.

• Use a light touch when typing. • Take frequent breaks from typing. • If you have RSI, try to reduce the amount of time you spend on the computer. • If your body is complaining, be sure to listen and do something about it –

ignoring the problem is not a solution.

OTHER TIPS:



Cookware Awareness

How safe are your cookware and cooking methods? Have you ever thought about it? There are facts you should be aware of for your safety and the safety of your family.

Pots, pans and other cookware are made from a variety of materials that can be absorbed by food when heated. Food can even react to some containers when cold. The fact is that food ions react with plastic, synthetic and even metallic ions. Temperature affects reactivity so hot food will react with a container more quickly. Refrigeration deters the uptake of metal or plastic ions.

Here are a few questions for you to answer about your current cooking and refrigeration habits. Once you fill in all your answers, turn to the next page to see the truth about cookware and how it may be affecting your family's health.

Yes No 1. Some of my pots and pans are scratched, but I still use them anyway.

� �

2. I heat food in the microwave in the same plastic containers that I use to store them in the fridge.

� �

3. I use Teflon non-stick cookware.

� �

4. I use aluminum cookware.

� �

5. I use stainless steel cookware.

� �

6. I store food in stainless steel containers.

� �

7. I use silicone cookware.

� �

8. I use cast-iron cookware.

� �

9. I use glass or ceramic cookware. � �

See results on next page.



The Real Health and Safety Of Your Cookware

1. Some of my pots and pans are scratched, but I still use them anyway.

There are several dangers associated with using scratched pots and pans:

• If a Teflon pan is chipped it is easy for pieces of Teflon to chip off into your food. Teflon contains perfluorooctanoic acid (PFOA), a synthetic chemical with major health risks linked to it.

• Once a stainless steel container has been scratched, even through normal scouring, the leaching of metals is higher. Look for a high quality, heavy duty stainless steel.

2. I heat food in the microwave in the same plastic containers that I use to store them in the

fridge.

The softer (more flexible) the plastic, the more apt it is to react with food and beverages. Microwaving increases the reactivity of plastics and food. And since we are often in a hurry and just want to “nuke, grab and go”, we are regularly exposing ourselves to dioxins, which are carcinogens. It is best to microwave

your food in glass or ceramic containers. So even if the instructions say it’s safe to microwave in the plastic store-bought container, take the extra few seconds and switch to a dinner plate.

3. I use Teflon non-stick cookware.

Teflon is a very popular cookware, but as mentioned in point #1, unfortunately it contains perfluorooctanoic acid (PFOA), a synthetic chemical with major health risks linked to it. Teflon can easily chip off a cooking pan and get into your food.

4. I use aluminum cookware.

Aluminum is a lightweight product that conducts heat well and is fairly inexpensive, but it’s also a suspected factor in Alzheimer’s disease. The World Health Organization estimates that you can consume 50 milligrams of aluminum a day without enduring harm but it’s difficult (almost impossible) to measure the quantities you ingest from the products you use – and the longer

food is cooked or stored in aluminum, the more it gets into your food. Green leafy vegetables and acidic foods like tomatoes will absorb the most.



5. I use stainless steel cookware.

Stainless steel is a better cookware choice but still contains iron, nickel and chromium that can be harmful to your health. Contrary to popular belief, stainless steel may not be a completely inert metal. It’s not recommended to store foods that are highly acidic in such containers. Once a stainless steel container has been scratched, even through normal scouring, the leaching of metals is higher. Look for a high quality, heavy duty stainless steel.

6. store foods in stainless steel containers.

As mentioned in point #5 above, it is not recommended to store highly acidic foods in stainless steel containers.

7. I use silicone cookware.

There are no known health hazards associated with silicone cookware at this time and it does not react with food or beverages.

Silicone is a synthetic rubber that contains bonded silicon – a natural element that is abundant in sand, rock, and oxygen. Silicone cookware is non-stick and stain-resistant, inert and safe up to 428 degrees Fahrenheit (220 Celcius). If heated above its safe range, silicon melts but does not give off toxic vapours.

8. I use cast-iron cookware.

Cast-iron is also a good choice for cookware, because it reacts very little when heated and is less harmful to your health. One disadvantage is the weight of the cookware.



9. I use glass or ceramic cookware.

Enamel-based cookware has a fused-glass surface. With proper care, a fine enamel pot can last a lifetime, but inexpensive enamel cookware will only have a thin enamel layer. Cheap enamel cookware will chip easily and the fragments will find their way into your food.

Ceramic based cookware is non-reactive and offers the most effective heat for cooking. With ceramic cookware, the most subtle flavors emerge because

there is no leaching from the container. Be aware, however, that antique ceramic may contain lead – better to buy new.

There’s good reason why glass and ceramic beakers are used in chemistry labs – it’s because they are non-reactive!

Cookware Summary

Cookware to stay away from: • Non-stick Teflon • Aluminum cookware • Plastic cookware

Better cookware choices: • Stainless steel (without scratching) • Silicone • Cast Iron • Enamel-glass • Ceramic

Storage containers to stay away from: • Soft plastics • Aluminum

The Mercola Healthy Cookware (www.mercola.com).

It is not made of Teflon or other non-stick brands using perfluorooctanoic acid (PFOA) and is made of a lightweight, ceramic, Nano Glaze™ material.

RECOMMENDED BY DR. NATHALIE



In Summary…. This module examined how your daily routine and environment, at home and at work, may be affecting your health. You learned about the potential health effects of poor air quality exposure, home computer station set-up and the dangers certain cookware may be having on your health.

Module 7 - Top 5 Highlights! There are a few key points I want to make sure you take away with you upon completing this module:

5. Beware of indoor pollutants. • Use an air filter at home.

4. Filter your water at home. • It reduces reliance on bottled water, it is healthier, cost effective and you don't send

plastic bottles to the dump!

3. Use a filtration system for your shower. • Don't soak yourself in chlorine.

2. Use an Ergonomic chair. • It is the most important element in a proper ergonomic design for your workstation.

1. If you are going to microwave your food, use glass or ceramic containers. • Plastics can have reactivity to the high heat experienced in a microwave.



MODULE 7 - WELLNESS IN ACTION, REVIEW YOUR KNOWLEDGE

Factors that can contribute to pollution in your home are: (List at least 4)

Methods to improve your air quality at home are: (List at least 5)

List the cleaning products you are going to eliminate from your current household cleaning routine:

Some natural alternatives I can use in my household cleaning routine are:



I will make my home more energy efficient by: (List at least 4 ways)

I can improve my daily ergonomics by: (List at least 3)

I will improve the safety of my cookware by:



MY ACTION STEPS FOR THIS WEEK...

What Wellness suggestions /points discussed in this module do you feel you are already implementing successfully in your life? Fantastic! Pat yourself on the back!

List three actions you are going to take this week as a result of what you have learnt in this module. Include the timeline by which you want to have completed each of these actions:

ACTION TIMELINE

1)

2)

3)

How will you know when you have achieved success for each of these actions?

1)

2)

3)



How will you feel when you accomplish the actions you listed above?

1)

2)

3)

What obstacles could prevent you from achieving these goals?

How can you ensure you avoid these obstacles?



References

http://housekeeping.about.com/cs/environment/a/alternateclean.htm

http://www.canadianliving.com/life/green_living/natural_and_cheap_household_cleaners.php

http://www.wisegeek.com/what-are-the-different-types-of-cleaning-chemicals.htm

http://www.care2.com/greenliving/clean-house-top-10-eco-friendly-ways.html#

http://www.mamashealth.com/doc/cleanprod.asp

"How Toxic Are Your Household Cleaning Supplies?" Organic Consumers Association. OrganicConsumers.org. n.d. Web. 5 March 2010.

YOUR PIT STOP:

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