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How Often Should You Wash Your Pajamas

Pajamas. The comfortable apparel people wear to relax and sleep is a staple in many households. Many children wash up after dinner and partake in a nightly routine that includes changing into a colorful sleepwear set. Even many adults still wear complete pajama sets to settle into bed.

While pajamas are a clothing staple, people don't tend to give much thought to when the items are laundered. Some people have strict rules: PJs must be washed after every use. However, others take a more laid-back approach with a simple smell test.

Who is right? How often do pajamas need to go in the wash? For such a simple question, the answers are varied. The answer likely comes down to hygiene and personal preference.

Expert Opinions

According to the American Cleaning Institute, pajamas do not require regular washing. When sleeping, you are less active, less likely to sweat, and unlikely to experience any spills or stains. The ACI suggests washing every three to four wears. Good Housekeeping is a little more lenient than ACI, suggesting one wash per week is sufficient.

However, Martha Stewart, America's domestic guru, recommends washing after wearing bedwear once. For many Americans, daily washing of pajamas seems extreme; according to a Twitter poll, 46% of participants wash their PJs once per week.  

Based on the wide range of opinions, it appears there is no "right" way to wash your pajamas. Essentially. How often you launder your nightwear comes down to personal preference and hygiene.

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Necessary Washing

Do you get a shower before bed? Do you sweat while you sleep? What material is your sleepwear? All of these questions contribute to identifying a perfect washing routine for your pajamas. 

The body produces oils and sheds skin throughout the day and evening. If you take a shower in the morning like most people, the debris, oil, and dead skin from the day can transfer to your PJs while you sleep, which means you might want to wash them more often.

You cannot forget about bacteria. Bodies also collect a fair share of germs throughout the day, and some of these bacteria can survive on clothing, including pajamas.

You can wash your PJs less frequently if you shower at night before getting into your nightwear. Additionally, if your pajamas are made from wool or other materials that resist moisture, you can probably adhere to the once-a-week washing rule.

However, do you get night sweats? For people who frequently sweat while they sleep, you might want to take the Martha Stewart approach for washing pajamas.

Finally, it is important to note that smell is not always an indicator of cleanliness. While a pair of PJs might smell fresh, they can still have dead skin cells, bacteria, or other debris lingering in the fabric.

Clean PJs and Sleep

While the wash frequency might be a personal preference, keep in mind that clean pajamas can improve your sleep. Think about how comforting it is to lay down on fresh, clean bed linens; the same applies to clean pajamas. 

While experts might not agree on how often you should wash your nightwear, it seems like all agree you shouldn't go longer than a week. How often do you wash your PJs? Leave a comment.

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Turning Your Home Into an Insect Repelling Machine: 8 Strategies

As the weather warms, insects begin to come out in full force. No one likes to have a yard or house filled with buzzing or creepy-crawly pests. The key is to work before the weather turns to ensure your home repels insects, that it is uninviting and forces them to move on.

1. Seal Doors and Windows

The primary areas of entry are the doors and the windows. You will need to check that the sealant around these vulnerable entry points is intact. If you have any windows that lack screening, you will want to install them to help control what comes in with the cool spring breeze.

2. Repair Cracks and Seal Pipe penetrations

Most insects are tiny and can fit through minuscule cracks or separations. You will need to walk your property and inspect the foundation, structure, and roof for cracks. Use a weatherproof sealer to close any existing gaps. You should also assess the areas where pipes are coming into the house. The cutaway for pipes is often larger than necessary, leaving an opening for bugs to get inside.

3. Maintain Your Yard

Yard debris attracts insects and spiders. Piles of leaves and sticks provide plenty of hiding spaces. When the waste is piled near your home, it won't take long for bugs to make their way into your kitchen. You need to take care of your yard and ensure that any debris is removed quickly.

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4. Store Garbage Correctly

Many insects live in the trash. Garbage provides an abundant food source. When you store your trach, you need to put it in sealed containers. It is also best to keep your trash bins in a garage or shed so other critters cannot find through way into the bags.

5. Cover Other Openings

While sealing the cracks, doorways, and windows around the property helps reduce the risks of bug infestations, you also want to seal any other openings.

One opening most people forget about is the chimney. You can find a fine wire mesh to go over your chimney without restricting ventilation.

6. Keep Foundation Clear

While many people love the look of garden beds and bushes right up against their house, it is not the best thing for insect control. Bugs need shelter, warmth, and food. Bushes and other plant life close to the foundation provide everything. Maintaining a clear foundation with plants staying at least three feet away is better.

7. Declutter Your Space

You cannot forget that insects are most likely already inside your home. The best way to force comfy insects out of your home is to take away some of the sources of their comfort, like cleaning out your cupboards and the bread draw. It also might help to vacuum every day to minimize the likelihood of crumbs.

8. Make a Home for Birds and Bats

The best way to control the insect population around your home is to encourage the nesting of natural predators. Some of the most significant insect eaters are birds and bats.

While most people are OK with encouraging birds, some hit a wall when it comes to bats. However, bats are the most efficient insect predator. That's why installing a bat box is a good idea.

As the weather starts to change with spring right around the corner, it is necessary to consider ways of controlling the insect population around your house. Do you know of any more ways to repel insects? Comment below.

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How Many Steps Should You Take in a Day?

Everybody needs to move their feet. Walking can improve your blood circulation, protect your heart, reduce pain and improve your mood. According to several studies, people who walk every day spend less time in the hospital, have lower blood pressure and feel less depressed.

If you want to burn calories, you probably need to kick things up a notch to brisk walking, but even going for a calm, relaxed walk is good for you. How many steps should you aim for every day?

“Are You Serious … 10,000 Steps?!”

Many health professionals recommend reaching about 10,000 steps a day. That equals about 5 miles. If you feel a little shocked, you’re not alone. Most Americans only walk 3,000–4,000 steps on average, or around 2 miles.

Good news! A recent study says that you’re OK aiming for between 7,000 and 10,000 steps a day. It’s that 7,000-step marker that’s really important for your heart and your health.

Keep in mind that counting the steps you take looks at your physical activity throughout the day. It includes walking from place to place at work, walking around the store when you’re shopping for groceries and doing activities at home.

The Benefits of Walking More

Any physical exercise has a positive effect on your health, but hitting that range of 7,000–10,000 steps a day can make a major impact:

  • Lower risk of heart problems
  • Reduced risk of developing diabetes
  • Lower overall weight
  • Lower cholesterol levels
  • Reduced risk of cancer
  • Reduced risk of stroke

All of these benefits add up. People who walk every day are nearly 40% less likely to die compared to people who live a sedentary lifestyle.

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Tips for Upping Your Step Count

You don’t need a gym membership or expensive equipment to meet your step count goals. Here are a few tips for success:

  • Use a comfy pair of shoes: Walking shoes can help you enjoy your exercise more. The happier your feet are, the more likely you’ll get into a walking routine.
  • Set smaller goals: You don’t have to reach your magical number from one day to another. If you’re hitting 4,000 a day this week, aim for 5,000 a day next week.
  • Walk at work: Visit co-workers in person instead of sending emails or calling their extension. Physical activity does you good.
  • Go for a walk after lunch: Instead of heading back to your desk right away after lunch, take advantage of your time to go for a short walk outside. Plus, the fresh air is good for mental focus and mood in the afternoon.

Put on some music: An energetic tune gets you in the mood to move your feet without even thinking about it.

Ways To Stay Active During Cold Months

What if you can’t spend much time outdoors because of freezing temps? Instead of counting 7,000–10,000 steps, focus on doing moderate exercise for 150–300 minutes a week (20–40 minutes a day). Riding a bike, jumping rope, vacuuming your house, using an elliptical trainer and following a dance routine are examples of moderate-intensity exercise you can do at home. Remember that the main goal is just to increase your heart rate and get your muscles working!

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The Evolution of Cannabis and Finding New Life in Fine Dining

American society is changing. Old stereotypes and stigmas are challenged seemingly every day, forcing mindsets to evolve. While some argue the changes or challenges are radical and baseless, others point to years, even decades or more, of systemic abuse and ruined lives.

Cannabis is a part of that conversation and societal evolution. For years, individuals — often impoverished, minorities — viewed as hardened criminals, received lengthy prison sentences for minor possession charges.

Now, there is a shift in perspective. As of January 2022, 18 states have legalized the recreational use of cannabis, and 13 have decriminalized its use. While cannabis remains illegal in four states — South Carolina, Kansas, Idaho, and Wyoming — most of the U.S. is making rapid changes to cannabis policy.

With the perspective shift comes new and creative ways of using the plant. While the last several years experienced a revolution in CBD oils and medicinal use, with the passage of recreational laws, food, and wine sommeliers are getting creative, starting the next revolution of CBD and cannabis pairings.

Cannabis Can Improve Meal Quality

While some may scoff at the idea of pairing cannabis or CBD with meals, the connection between marijuana and food is well-known, if mostly mocked as junk food cravings. Despite popular beliefs, cannabis enhances flavors and increases appetite, a characteristic that helped catapult medicinal legalization.

There is no denying the popularity of marijuana among high school and college students popularized the munchy junkie. Still, world-class chefs and sommeliers see the potential in CBD and cannabis pairings, including pairing CBD-dominant joints with passion fruit glazed shrimp skewers to enhance the tropical, fruity flavors.

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Cannabis Possesses Similar Characteristics to Wine

Pairing wine, cannabis, and food create an aromatic and flavor experience. However, because of the chemical compositions of each component, a dinner party becomes a sensory experience, too.

One of the main contributing elements to the flavor profile and aroma of wine and cannabis is the cultivation site. The soil, nutrients, water contribution, location, etc., all play a role in the product.

Because of the similar characteristics, wine and cannabis pair well together. Lighter strains of cannabis or CBD pair well with white wines, while bolder strains suit red wines.

The strain also dictates which food to pair. Indica is best with heavy fares like comfort foods and steak. Sativa is best with lighter options like vegetables and fish.

Negative Stigmas of Cannabis Are Fading

While there are still holdouts, the political atmosphere around marijuana is shifting. With the perspective shift, many popular and high-end establishments will alter their stances and embrace the change, attempting to get ahead of the lucrative movement.

At some point in the near future, cannabis and CBD will no longer have a negative stigma attached. The substance will be as commonplace as a beer on a hot afternoon or a glass of wine at a reception.

Weed, marijuana, cannabis, CBD is a part of society and culture worldwide, and the further legalization of it proves that most U.S. citizens are ready to embrace it. Alone, the legality of cannabis elevates it, but incorporating it into the upper echelons of the fine dining experience and capitalistic visions cements it as American.

How do you feel about legalization and cannabis pairings as the new wine pairing? Does it make sense? Comment below.

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The Importance of Digestive Enzymes and the Need for Supplementation for Some People

Digestive enzymes are naturally occurring and crucial to your digestive system, helping to break down foods and allowing the absorption of nutrients. Without adequate enzymes, you can become malnourished and start showing signs of gastrointestinal distress, even when consuming a balanced and healthy diet.

Understanding Digestive Enzymes: Natural and Synthetic

The mouth, small intestine, and stomach can produce digestive enzymes; however, the pancreas is the main production factory in the human body. The enzymes are particularly vital in breaking down more complex and nutrient-dense foods and compounds, such as carbohydrates, proteins, and fats. Without digestive enzymes, your food will not provide sufficient nutrients because the body cannot break it down. Therefore, your health can wain.

Most people do not have an issue with enzyme production, but some conditions lead to an inadequate enzyme supply, such as exocrine pancreatic insufficiency. Thankfully, there are prescription and over-the-counter digestive enzyme replacements. Replacements mimic natural digestive enzymes to counteract the effects of poor production.

Using Digestive Enzyme Replacements

As a replacement for natural digestive enzymes, replacement enzymes need to be consumed before a meal to be effective. The enzymes in the stomach can begin breaking down the food as it enters the stomach and exits to the small intestine, allowing critical nutrients to absorb through the small intestine wall for distribution through the bloodstream.

You can split an enzyme replacement dose to make it more effective, especially for larger and longer meals or if you are a slow eater. For instance, it is usually acceptable to take half the dose at the start of a meal and the rest halfway through it.

Digestive enzyme replacements must be taken with food. If you take them without, they will simply work their way through your system without any real benefit.

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Assessing Needs for Digestive Enzyme Replacements

While most people do not need digestive enzyme replacements, there are many conditions that can result in a lack of enzymes, such as EPI. Some of the other conditions include:

  • Cystic fibrosis
  • Diabetes
  • Pancreatic cancer
  • Pancreatic surgery
  • Chronic pancreatitis
  • Pancreatic cysts or benign tumors
  • Narrowing or blockage of the biliary or pancreatic duct

EPI is the most common cause for digestive enzyme supplementation, but not everyone realizes they have the condition immediately. EPI leads to uncomfortable and slow digestion, and some of the symptoms include:

  • Bloating
  • Diarrhea
  • Excessive gas
  • Cramping after meals
  • Foul-smelling stools
  • Yellow, greasy, floating stools
  • Unexpected weight loss

If you are experiencing any of the above symptoms, talk to your primary care physician. Do not attempt to self-diagnose digestive enzyme disorders. While OTC enzyme replacement options exist, it is always best to consult your physician before dietary changes.

Reviewing the Potential Side Effects

Digestive enzyme replacements are often helpful to those who need them, but there are potential side effects like any other supplement. The most common side effect of enzyme supplements is constipation. Still, there can be more uncomfortable side effects, like diarrhea, nausea, and abdominal cramps.

While the body needs digestive enzymes, not every body creates a sufficient amount, leading to potential digestive and nutritional problems. Before looking for OTC remedies for digestive concerns, talk to your doctor about other possible issues or solutions.

Do you know of any other reasons someone would need to take digestive enzyme replacements, or do you have anything to add to the conversation? Comment below.

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Save Your Scalp From Breakouts

Nothing ruins a good hair day like discovering a blemish on your scalp. The abundant oil glands and hair follicles are at the root of acne in this area. Over time, a buildup of oil along with dirt and dead skin cells can clog the pores, leading to pimples. Styling products such as gel, hairspray and mousse compound the problem by leaving residue behind. 

If you regularly experience acne around your hairline and beyond, you know how frustrating it can be. These smart strategies can help you banish scalp breakouts.

Switch Up Your Routine

Start the process of clearing up your scalp with a new hair care routine. Any products you use, including shampoo and conditioner, should be oil-free. Look for labels like anti-acnegenic or non-comedogenic to find formulas that won't clog your pores. This also applies to cosmetics like foundation and powder, as well as moisturizers, lotions and other skincare products.

You can try medicated shampoos with ingredients that help with the causes of scalp breakouts, such as:

  • Benzoyl peroxide and tea tree oil, which fight bacteria that leads to acne
  • Ciclopirox and ketoconazole, which combat fungal causes of acne
  • Glycolic acid and salicylic acid, which remove dead skin cells that clog the pores
  • Jojoba oil, which alleviates inflammation associated with acne

Skip hair products when you plan to stay home and try to use fewer formulas in general. Using multiple cosmetic items increases the chances of irritating and inflaming your scalp.

Step Up Your Schedule

If you tend to go more than a day or two without washing your hair, consider shampooing more frequently to stay on top of breakouts. It's especially important to wash your hair after you work out to get rid of excess sweat, dirt and oil. 

When you shampoo, focus your efforts on your scalp to clear away clogging materials. You can also use a soft-bristled brush to gently exfoliate the area. After washing and conditioning your hair, be sure to rinse completely. Soap and product residue can cause breakouts along the hairline.

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Keep It Clean

Contact with bacteria causes acne, so anything that touches your face, neck or head should be washed often. This includes pillowcases, bedding hats, headbands, visors and scarves. Clean phones and headsets frequently with antibacterial wipes.

Let the Scalp Breathe

If you spend several hours wearing a headscarf or hat each day, try to choose a looser garment to let air flow circulate to your scalp. When you're at home, leave your head bare if possible to prevent sweat and oil from becoming trapped.

Support Skin Health

Getting the right nutrients helps maintain the health of your skin, which means you'll experience fewer breakouts. Make sure you consume at least the recommended daily amount of vitamins A, D and E, either in your diet or with an over-the-counter supplement. Eating plenty of fresh fruits, whole grains and veggies supports overall wellness, which in turn keeps the scalp healthy.

Take Notes

Scalp breakouts sometimes result from allergic reactions. When you notice a blemish, write down your recent food and beverage intake. You may begin to see a pattern of acne that occurs when you eat certain ingredients, which will allow you to prevent the issue by avoiding these triggers. 

See a Dermatologist

Some cases of scalp acne require medical treatment. Your dermatologist may prescribe stronger acne medications, light therapy, antibiotics or steroids to resolve serious breakouts that don't respond to self-care at home.

Keep in mind that it can take up to six weeks to notice a difference in your scalp with these strategies. See your doctor if your acne continues with treatment or causes more severe symptoms, such as inflammation, infection and hair loss. 

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5 Easy Tricks To Fight Under-Eye Bags

Do you ever get startled when you look at your reflection in the mornings? Dark and heavy bags under your eyes can make you look more like a zombie than a living, breathing person. Fortunately, there are things you can do to fight under-eye circles and puffiness. Here are five easy tricks that work well for me. Hopefully, they’ll help you get your youthful under-eyes back as well!

1. Reduce Your Salt Intake

Sometimes, water retention can lead to inflammation in various parts of the body—including under the eyes. If you notice your under-eye bags seem to get more noticeable after eating high-salt meals, take steps to reduce your salt intake. I know, salt makes everything taste better and it’s hard to cut back on it. However, there are a lot of great substitutes for salt, including salt-free seasoning blends that pack in lots of flavor with the use of herbs and spices.

2. Try a Neti Pot

This tip may sound weird (what does your nose have to do with your eyes, right?) but it might be your secret solution to getting rid of your under-eye bags. A neti pot is a pretty simple (and ancient) remedy you can use to clear out your sinuses. Sometimes puffiness under the eyes can be a direct result of sinus inflammation from seasonal allergies, infections or colds.

Neti pots use saline water to rinse out your sinuses. Just follow the instructions that come with your pot to get started. Be careful not to use tap water, since this increases your risk of contaminating your sinuses with a dangerous amoeba. Instead, always use distilled water with your neti pot.

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3. Supplement Your Diet With Collagen

Collagen is the protein that’s responsible for keeping our skin elastic and stretchy. It’s the most abundant protein found in the human body, but we start producing less of it as we age. Decreased collagen is one of the main causes of under-eye bags.

You can get more collagen in your diet or boost your body’s production of collagen by eating foods like chicken bone broth, leafy greens and wild-caught salmon. If you already eat these foods and still struggle with under-eye bags, it may be time to add a collagen supplement to your diet.

4. Try a Cold Compress

When you need to reduce under-eye puffiness right away, one of the best things to do is apply a cold compress to your eyes. I personally like to use cucumber slices because they contain antioxidants that can help fight the effects of aging. They also feel very soothing to the entire eye area. It may seem weird to put food on your face, but give it a try. You won’t regret it!

5. Remove Your Makeup at Night

My final tip for fighting under-eye bags is to remove makeup at night—without exceptions. It’s easy to fall straight into bed after a night of partying or a busy day running errands, but leaving all that stuff on your face can irritate your eyes. It only takes a few minutes to remove your makeup, so get into the habit today.

These tricks are all pretty simple, but they can become powerful tools for combatting under-eye puffiness. Give them a try today. Your eyes will thank you.

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Surprising Fruits That Have Almost Zero Fiber

Most Americans need to get more fiber in their diets. According to the American Journal of Lifestyle Medicine, only 1 in 20 people in the U.S. eat enough fiber every day.

There are some people, however, that have the opposite problem. They have to limit certain types of fiber in their diet to prevent painful health problems. This can be very tricky because it means finding a careful balance between nutritious natural foods and low-fiber options.

Why Do Some People Need To Control Fiber Levels?

Fiber plays an important role in gut health and digestion, softening stool, lowering cholesterol levels and balancing blood sugar levels. Unfortunately, some health conditions are sensitive to fiber:

  • Irritable bowel syndrome (IBS)
  • Ulcerative colitis (UC)
  • Crohn’s disease
  • Diverticulitis (an inflammatory condition of the colon)

Sometimes, your doctor will tell you to follow a low-fiber diet after surgery or before a colonoscopy. Make sure to ask your doctor before reducing the amount of fiber you eat.

What Kind of Fruit Is Low in Fiber?

The purpose of eating less fiber for a while is to give your colon a chance to rest and heal. After that, you can usually go back to eating a normal amount of fiber. Here are the best fruits to eat while following a low-fiber diet:

  • Watermelons: 0.8 g (1 cup)
  • Papayas: 2.5 g (1 cup)
  • Cantaloupes: 1.3 g (1 cup)
  • Peaches: 1.7 g (1 peach)
  • Plums: 1.0 g (1 plum)
  • Cherries: 1.3 g (10 cherries)
  • Nectarines: 2.2 g (1 nectarine)

Real fruit juices (not the concentrated stuff with added sugar) without pulp are another great source of vitamins. These juices have next to no fiber.

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What Type of Fiber Should You Limit With IBS?

If you have IBS, you don’t need to rush to cut all fiber from your diet. It’s smart to talk to your doctor first. In reality, you may not need to cut many fruits or veggies out of your diet at all.

Fiber comes in two forms: soluble and insoluble. Soluble fiber dissolves in water. It’s there to help your gut and smooth things out. People who have IBS need more soluble fiber, not less. Where can you get it?

  • Low-FODMAP veggies: Broccoli, carrots, tomatoes, sweet potatoes, fennel, bell peppers, avocados and olives
  • Low-FODMAP fruits: Bananas, blueberries, strawberries, lemons, limes, oranges, pineapples, kiwis, cantaloupes and honeydew melons
  • Cooked/sauteed greens: Bok choy, spinach, arugula, collard greens and cabbage

On the other hand, insoluble fiber doesn’t dissolve; it’s the roughage that pushes waste through the intestines. For people who have IBS, insoluble fiber can sometimes trigger symptoms such as pain and bloating.

How Long Should You Follow a Low-Fiber Diet?

Normally, you should only limit fiber intake for as long as your doctor tells you. If you're recovering from a specific surgery, for example, you may follow a low-fiber diet for about a month. After that, go back to eating good levels of fiber so your digestive system stays happy and healthy.

In the case of IBS, it's not a question of following hard and fast rules. You need plenty of fiber normally, but you also want to avoid flareups. Usually, you need to discover which foods trigger problems personally and look for healthy alternatives. If you're sensitive to raspberries, eat cranberries or blueberries instead.

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Flock to Fonio for Whole-Grain Goodness

While few outside West Africa find fonio among their usual fare, this ancient grain is gaining popularity because of its exceptional health benefits. Pierre Thiam, a restaurant owner from Senegal, touted fonio as the next big alternative to quinoa and brought the grain to the menus of his Brooklyn restaurants back in 2008. Today, you might be able to pick up fonio in your neighborhood if you live near Whole Foods or are lucky enough to have a local African food market.

Africans who consume fonio frequently often consider it a celebratory meal, particularly in Togo, Mali, Burkina Faso, and Senegal. If you're curious about this world whole-grain staple, this guide provides the knowledge you need to incorporate it into your diet.

Nutritional Content of Fonio

Half a cup of cooked fonio has just 170 calories and limited fat, salt and cholesterol. It also has 4% of your recommended daily value of both fiber and iron, as well as plenty of nutritious B vitamins, magnesium, zinc, iron and copper. If you need more calcium in your diet, fonio can deliver with more of this nutrient than any other grain.

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Health Benefits of Fonio

First, good news if you're gluten-free; fonio provides a safe alternative for those who can't digest wheat protein. It's also rich in amino acids and micronutrients you won't find in wheat, corn or rice. These compounds help with the growth of new skin, nail and hair cells. Your body cannot make these nutrients, so you must get them from your diet.

The B vitamin content supports the function, growth and development of the body's cells. Iron and copper build connective tissue and red blood cells while magnesium helps the body produce energy. Zinc assists with synthesizing proteins and supporting immunity.

Fonio consists of complex carbohydrates that the body digests all day long, which helps you feel full and keeps blood sugar steady. As a whole grain, it also has the proven ability to reduce your risk of heart disease, type 2 diabetes, and stomach, pancreatic and colorectal cancer. Research also associates whole-grain consumption with avoiding obesity and keeping the body's gut health in balance. 

Fonio also has a low glycemic index. That means it can help people who have diabetes control their blood sugar levels.

How to Enjoy Fonio at Home

Many describe fonio as combining the texture of quinoa with the nutty earthiness of couscous. If you're familiar with cooking grains, you're ready to cook fonio. The grain is just as versatile as its more common cousins, such as rice, farro and barley. You can use it in place of any of those choices in salads, soups and stews. It also works well in a traditional preparation as a porridge. If you can get your hands on fonio flour, you can even use it in your favorite cakes, muffins, and baked goods.

Aren't sure where to start? Use these simple steps for perfect fonio every time:

  • Boil 1 cup of salted water over high heat.
  • Stir in 1/4 cup of dry fonio and cover tightly.
  • Reduce heat to low.
  • Cook for about 15 minutes or until the grain absorbs all liquid. 
  • Remove lid and fluff with a fork. The fonio is done when it's tender yet firm, without excess moisture.

You can also look for any recipe with millet since fonio is part of the same family and offers a good one-to-one substitute. The U.S. Department of Agriculture says that whole grains should make up about half of the bread and grains you eat each day, so spice up your routine by adding fonio to the mix.

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How Cutting Out Alcohol Can Impact Your Energy

After a stressful day at work or an evening spent listening to kids fighting, a few big swigs of alcohol can sound pretty appealing. A lot of people think there’s nothing wrong with enjoying booze regularly and watching your worries melt away. Sure, they’ll still be there in the morning, but the brief reprieve can be really nice.

But before you reach for a cold one, you should realize the impact alcohol consumption can have on your overall energy levels. Since we’re at the cusp of another new year, I figured it’s the perfect time to talk about how cutting out alcohol can impact your energy and improve your quality of life.

What Alcohol Does To Your Body

Do you live for Happy Hour? If so, have you ever stopped to wonder why drinking regularly actually causes you to feel less happy and more lifeless? Do you notice a huge slump in energy after a night of partying? That’s because alcohol is a sedative. It can make you drowsy, but it often leads to low-quality, interrupted sleep (which can leave you looking and feeling like a zombie the next day).

If you feel physically drained all the time, it may be time to take a good, hard look at alcohol (just a look, not a drink!) It may be the sneaky villain you didn’t realize was stealthily sabotaging your life while pretending to be your best friend. That’s pretty rotten.

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What Happens When You Cut Out Alcohol

If you’re still not convinced that alcohol is the archenemy of your energy levels, here are a few of the amazing things you could experience if you cut it out of your life. Just pretend it’s your ex-boyfriend and there’s no way you’re letting him weasel his way back into your heart. Once you kick alcohol out for good, you’ll likely experience:

  • Increased Energy: Without the constant impact of morning hangovers, you’ll be amazed at how energetic you feel when you wake up. You’ll also experience higher-quality sleep when you don’t drink alcohol.
  • Fewer Food Cravings: Did you know booze can trigger food cravings? It activates AgRP neurons, which trigger intense hunger and can make you crave unhealthy things.
  • Easier Weight Maintenance: Alcohol is not a low-calorie drink, which means you’ll have a harder time maintaining a healthy weight if you consume it regularly. When you stop drinking those extra calories, your waistline will respond in kind.
  • Decreased Risk of Dehydration: Alcohol is dehydrating because it’s a diuretic and flushes water out of your body. Replacing alcohol with a healthier choice (such as fruit-infused water) is a great way to increase hydration.
  • Improved Digestion: One of the surprising drawbacks of alcohol consumption is that it can alter the gastric motility of your stomach. This means it can make it harder for you to digest the food you eat. When you stop drinking alcohol, your digestion will most likely improve.
  • Reduced Risk of Disease: Excess alcohol consumption is linked to diseases such as heart disease and liver disease. When you stop indulging in booze, you reduce your risk of developing these life-threatening health conditions.
  • Healthier Skin: Since alcohol is a diuretic, it can dry out your skin and cause it to look dull and saggy. Fortunately, you can reverse this effect by simply staying away from alcohol. It only takes a few days of abstinence in most cases to notice that the skin looks and feels plumper and more hydrated.

This list is just a small snapshot of how your life could improve if you decided to cut alcohol out of it. Not everyone can quit cold turkey, and that’s OK! As long as you’re consistently making efforts to consume less booze, you’ll eventually find it easier to replace alcohol with healthier options. When things get hard, just remember you’re doing this to improve your health and energy.