Diabetes Diet, Eating, & Physical Activity

Nutrition and physical activity are important parts of a healthy lifestyle when you have diabetes. Along with other benefits, following a healthy meal plan and being active can help you keep your blood glucose level, also called blood sugar, in your target range. To manage your blood glucose, you need to balance what you eat and drink with physical activity and diabetes medicine, if you take any. What you choose to eat, how much you eat, and when you eat are all important in keeping your blood glucose level in the range that your health care team recommends.

Becoming more active and making changes in what you eat and drink can seem challenging at first. You may find it easier to start with small changes and get help from your family, friends, and health care team.

Eating well and being physically active most days of the week can help you

  • keep your blood glucose level, blood pressure, and cholesterol in your target ranges
  • lose weight or stay at a healthy weight
  • prevent or delay diabetes problems
  • feel good and have more energy

What foods can I eat if I have diabetes?

You may worry that having diabetes means going without foods you enjoy. The good news is that you can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Your health care team will help create a diabetes meal plan for you that meets your needs and likes.

The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines.

The food groups are

  • vegetables
    • nonstarchy: includes broccoli, carrots, greens, peppers, and tomatoes
    • starchy: includes potatoes, corn, and green peas
  • fruits—includes oranges, melon, berries, apples, bananas, and grapes
  • grains—at least half of your grains for the day should be whole grains
    • includes wheat, rice, oats, cornmeal, barley, and quinoa
    • examples: bread, pasta, cereal, and tortillas
  • protein
    • lean meat
    • chicken or turkey without the skin
    • fish
    • eggs
    • nuts and peanuts
    • dried beans and certain peas, such as chickpeas and split peas
    • meat substitutes, such as tofu
  • dairy—nonfat or low fat
    • milk or lactose-free milk if you have lactose intolerance
    • yogurt
    • cheese

Learn more about the food groups at the U.S. Department of Agriculture’s (USDA) ChooseMyPlate.gov .

Eat foods with heart-healthy fats, which mainly come from these foods:

  • oils that are liquid at room temperature, such as canola and olive oil
  • nuts and seeds
  • heart-healthy fish such as salmon, tuna, and mackerel
  • avocado

Use oils when cooking food instead of butter, cream, shortening, lard, or stick margarine.

Photo of avocado, salmon, nuts, seeds, and olive oil.
Choose healthy fats, such as from nuts, seeds, and olive oil.

What foods and drinks should I limit if I have diabetes?

Drink water instead of sweetened beverages. Consider using a sugar substitute in your coffee or tea.

If you drink alcohol, drink moderately—no more than one drink a day if you’re a woman or two drinks a day if you’re a man. If you use insulin or diabetes medicines that increase the amount of insulin your body makes, alcohol can make your blood glucose level drop too low. This is especially true if you haven’t eaten in a while. It’s best to eat some food when you drink alcohol.

When should I eat if I have diabetes?

Some people with diabetes need to eat at about the same time each day. Others can be more flexible with the timing of their meals. Depending on your diabetes medicines or type of insulin, you may need to eat the same amount of carbohydrates at the same time each day. If you take “mealtime” insulin, your eating schedule can be more flexible.

If you use certain diabetes medicines or insulin and you skip or delay a meal, your blood glucose level can drop too low. Ask your health care team when you should eat and whether you should eat before and after physical activity.

How much can I eat if I have diabetes?

Eating the right amount of food will also help you manage your blood glucose level and your weight. Your health care team can help you figure out how much food and how many calories you should eat each day. Look up how many calories are in what you eat and drink at the USDA’s Food-A-Pedia .

Weight-loss planning

To lose weight, you need to eat fewer calories and replace less healthy foods with foods lower in calories, fat, and sugar.

If you have diabetes, are overweight or obese, and are planning to have a baby, you should try to lose any excess weight before you become pregnant.

Meal plan methods

Two common ways to help you plan how much to eat if you have diabetes are the plate method and carbohydrate counting, also called carb counting. Check with your health care team about the method that’s best for you.

Plate method

The plate method helps you control your portion sizes. You don’t need to count calories. The plate method shows the amount of each food group you should eat. This method works best for lunch and dinner.

Use a 9-inch plate. Put nonstarchy vegetables on half of the plate; a meat or other protein on one-fourth of the plate; and a grain or other starch on the last one-fourth. Starches include starchy vegetables such as corn and peas. You also may eat a small bowl of fruit or a piece of fruit, and drink a small glass of milk as included in your meal plan.

Photo of a plate with cucumber and spinach on half of the plate, brown rice on one quarter of the plate, and baked chicken on the last quarter.
The plate method shows the amount of each food group you should eat.

You can find many different combinations of food and more details about using the plate method from the American Diabetes Association’s Create Your Plate .

Your daily eating plan also may include small snacks between meals.

Portion sizes

  • You can use everyday objects or your hand to judge the size of a portion.
  • 1 serving of meat or poultry is the palm of your hand or a deck of cards
  • 1 3-ounce serving of fish is a checkbook
  • 1 serving of cheese is six dice
  • 1/2 cup of cooked rice or pasta is a rounded handful or a tennis ball
  • 1 serving of a pancake or waffle is a DVD
  • 2 tablespoons of peanut butter is a ping-pong ball

Carbohydrate counting

Carbohydrate counting involves keeping track of the amount of carbohydrates you eat and drink each day. Because carbohydrates turn into glucose in your body, they affect your blood glucose level more than other foods do. Carb counting can help you manage your blood glucose level. If you take insulin, counting carbohydrates can help you know how much insulin to take.

The right amount of carbohydrates varies by how you manage your diabetes, including how physically active you are and what medicines you take, if any. Your health care team can help you create a personal eating plan based on carbohydrate counting.

The amount of carbohydrates in foods is measured in grams. To count carbohydrate grams in what you eat, you’ll need to

  • learn which foods have carbohydrates
  • read the Nutrition Facts food label, or learn to estimate the number of grams of carbohydrate in the foods you eat
  • add the grams of carbohydrate from each food you eat to get your total for each meal and for the day

Most carbohydrates come from starches, fruits, milk, and sweets. Try to limit carbohydrates with added sugars or those with refined grains, such as white bread and white rice. Instead, eat carbohydrates from fruit, vegetables, whole grains, beans, and low-fat or nonfat milk.

Photo of a bag of groceries containing fruit, vegetables, milk, and bread.
Choose healthy carbohydrates, such as fruit, vegetables, whole grains, beans, and low-fat milk, as part of your diabetes meal plan.

In addition to using the plate method and carb counting, you may want to visit a registered dietitian (RD) for medical nutrition therapy.

What is medical nutrition therapy?

Medical nutrition therapy is a service provided by an RD to create personal eating plans based on your needs and likes. For people with diabetes, medical nutrition therapy has been shown to improve diabetes management. Medicare pays for medical nutrition therapy for people with diabetes.  If you have insurance other than Medicare, ask if it covers medical nutrition therapy for diabetes.

Will supplements and vitamins help my diabetes?

No clear proof exists that taking dietary supplements  such as vitamins, minerals, herbs, or spices can help manage diabetes.1 You may need supplements if you cannot get enough vitamins and minerals from foods. Talk with your health care provider before you take any dietary supplement since some can cause side effects or affect how your medicines work.2

Why should I be physically active if I have diabetes?

Physical activity is an important part of managing your blood glucose level and staying healthy. Being active has many health benefits.

Physical activity

  • lowers blood glucose levels
  • lowers blood pressure
  • improves blood flow
  • burns extra calories so you can keep your weight down if needed
  • improves your mood
  • can prevent falls and improve memory in older adults
  • may help you sleep better

If you are overweight, combining physical activity with a reduced-calorie eating plan can lead to even more benefits. In the Look AHEAD: Action for Health in Diabetes study,1 overweight adults with type 2 diabetes who ate less and moved more had greater long-term health benefits compared to those who didn’t make these changes. These benefits included improved cholesterol levels, less sleep apnea, and being able to move around more easily.

Even small amounts of physical activity can help. Experts suggest that you aim for at least 30 minutes of moderate or vigorous physical activity 5 days of the week.3 Moderate activity feels somewhat hard, and vigorous activity is intense and feels hard. If you want to lose weight or maintain weight loss, you may need to do 60 minutes or more of physical activity 5 days of the week.3

Be patient. It may take a few weeks of physical activity before you see changes in your health.

How can I be physically active safely if I have diabetes?

Be sure to drink water before, during, and after exercise to stay well hydrated. The following are some other tips for safe physical activity when you have diabetes.

Photo of a man outdoors in exercise clothes drinking from a bottle of water.
Drink water when you exercise to stay well hydrated.

Plan ahead

Talk with your health care team before you start a new physical activity routine, especially if you have other health problems. Your health care team will tell you a target range for your blood glucose level and suggest how you can be active safely.

Your health care team also can help you decide the best time of day for you to do physical activity based on your daily schedule, meal plan, and diabetes medicines. If you take insulin, you need to balance the activity that you do with your insulin doses and meals so you don’t get low blood glucose.

Prevent low blood glucose

Because physical activity lowers your blood glucose, you should protect yourself against low blood glucose levels. You are most likely to have hypoglycemia if you take insulin or certain other diabetes medicines, such as a sulfonylurea. Hypoglycemia also can occur after a long intense workout or if you have skipped a meal before being active. Hypoglycemia can happen during or up to 24 hours after physical activity.

Planning is key to preventing hypoglycemia. For instance, if you take insulin, your health care provider might suggest you take less insulin or eat a small snack with carbohydrates before, during, or after physical activity, especially intense activity.4

You may need to check your blood glucose level before, during, and right after you are physically active.

Take care of your feet

People with diabetes may have problems with their feet because of poor blood flow and nerve damage that can result from high blood glucose levels. To help prevent foot problems, you should wear comfortable, supportive shoes and take care of your feet before, during, and after physical activity.

What physical activities should I do if I have diabetes?

Most kinds of physical activity can help you take care of your diabetes. Certain activities may be unsafe for some people, such as those with low vision or nerve damage to their feet. Ask your health care team what physical activities are safe for you. Many people choose walking with friends or family members for their activity.

Doing different types of physical activity each week will give you the most health benefits. Mixing it up also helps reduce boredom and lower your chance of getting hurt. Try these options for physical activity.

Add extra activity to your daily routine

If you have been inactive or you are trying a new activity, start slowly, with 5 to 10 minutes a day. Then add a little more time each week. Increase daily activity by spending less time in front of a TV or other screen. Try these simple ways to add physical activities in your life each day:

  • Walk around while you talk on the phone or during TV commercials.
  • Do chores, such as work in the garden, rake leaves, clean the house, or wash the car.
  • Park at the far end of the shopping center parking lot and walk to the store.
  • Take the stairs instead of the elevator.
  • Make your family outings active, such as a family bike ride or a walk in a park.

If you are sitting for a long time, such as working at a desk or watching TV, do some light activity for 3 minutes or more every half hour.5 Light activities include

  • leg lifts or extensions
  • overhead arm stretches
  • desk chair swivels
  • torso twists
  • side lunges
  • walking in place

Do aerobic exercise

Aerobic exercise is activity that makes your heart beat faster and makes you breathe harder. You should aim for doing aerobic exercise for 30 minutes a day most days of the week. You do not have to do all the activity at one time. You can split up these minutes into a few times throughout the day.

To get the most out of your activity, exercise at a moderate to vigorous level. Try

  • walking briskly or hiking
  • climbing stairs
  • swimming or a water-aerobics class
  • dancing
  • riding a bicycle or a stationary bicycle
  • taking an exercise class
  • playing basketball, tennis, or other sports

Talk with your health care team about how to warm up and cool down before and after you exercise.

Do strength training to build muscle

Strength training is a light or moderate physical activity that builds muscle and helps keep your bones healthy. Strength training is important for both men and women. When you have more muscle and less body fat, you’ll burn more calories. Burning more calories can help you lose and keep off extra weight.

You can do strength training with hand weights, elastic bands, or weight machines. Try to do strength training two to three times a week. Start with a light weight. Slowly increase the size of your weights as your muscles become stronger.

Photo of a smiling woman holding hand weights.
You can do strength training with hand weights, elastic bands, or weight machines.

Do stretching exercises

Stretching exercises are light or moderate physical activity. When you stretch, you increase your flexibility, lower your stress, and help prevent sore muscles.

You can choose from many types of stretching exercises. Yoga is a type of stretching that focuses on your breathing and helps you relax. Even if you have problems moving or balancing, certain types of yoga can help. For instance, chair yoga has stretches you can do when sitting in a chair or holding onto a chair while standing. Your health care team can suggest whether yoga is right for you.

9 Beauty Tips for Gorgeous Skin and Hair

Could your skin be more clear and smoother than it is? Could your hair be any silkier, stronger and voluminous? All of this without having to spend thousands of rupees are your next-door salon? Yes, absolutely! I come across hundreds of young women looking for desperate solutions to their skin and hair problems and expecting me to wave my magic wand and tackle their issues overnight and transform them. I would love to oblige but the truth is that nature doesn’t bloom overnight. The smallest seed of a plant also needs to be planted, nurtured and cared for before it can blossom and show its magnificence. Though we live in a world of “insta” or instant options, some things cannot be played around with.

With the festive season around the corner – Durga Puja, Karvachauth, Diwali and endless parties and festivities that go with it, the skin and hair need to look healthy and stunning. In this article I have conjured up some INSTA recipes (both magical and natural) that are guaranteed to work and give some fabulous results to dead looking skin and hair. So wake up and imbibe these spells into your festive look.

1. For dull, oily and combination skin

Massage the skin with iced yoghurt and sprinkle some sugar along with it. Now take orange halves and scrub gently until the granules melt. Wash the face with iced water and see the difference.

2. For dull, tired and dry skin

Massage the skin with papaya. Then make a scrub by mixing oats and honey along with a little cold milk and scrub the skin. Wash off with ice cold milk and water and pat dry.

Papaya Skin

3. Suffering from frizzy hair?

 

Try this simple, quick and easy-to-make spray. Take slices of two lemon and simmer in two cups of water until it reduces to half the amount. Pour the liquid into a spritz bottle and spray on your hair. Not only will there be a wonderful natural sheen but static and fly away hair will be gone!

 

4. For natural hair colour

 

If you have a brownish tinge in your hair and don’t have the time to henna or colour it, then take a few sprigs of rosemary from the kitchen shelf and simmer them in 2 cups of water along with 2 tsp black tea until it reduces to half the quantity. Mix with 1/4cup of shampoo and every time you shampoo, use this mixture. Leave the shampoo in your hair for about 15 minutes and see the difference it makes.

Tea for Good Hair

5. For a smooth back

Planning to wear a low back blouse, backless dress or choli, but have no time to go in for a body scrub to show off a smooth back? Here’s a quick home remedy. Take 1 cup of sea salt and mix it with half a cup of olive oil. Add 5 drops of sandalwood oil and mix well. Store in a jar and scrub the areas of your body you want to flaunt. Wipe off with a wet towel.

6. Dealing with under eye bags and dark circles

Take used chamomile tea bags and store them in the freezer. Grate half a cucumberand massage around eye area and then lie down with the tea bags on your eyes for 10 minutes.You will find an instant difference in the way your eyes look and feel.

7. Instant face lift

Wash your face with ice water or simply rub and ice cube with a tsp of honey on the face. Beat an egg white until it peaks and brush onto your skin and let dry. You will feel the stretch in the skin. wash face with icy cold water.

Egg White for Great Skin

8. Tired eyes?

Long hours at work, then shopping and getting things organized for the festive season can be tiring. I would suggest you make this wonderful eye wash which will make you feel refreshed instantly. Take iced spring water in a bowl and add a few drops of rose water, 2-3 drops of honey and immerse one eye into it. You can also open your eye a little and then close it. Throw away the liquid and make the same water for the other eye and repeat the process. After this, splash the eyes with cold mineral water. There maybe slight redness for some time but it will go away soon and your eyes will feel refreshed in minutes.

9. Quick Hair Care

Don’t have the time to shampoo and blow dry your hair even though it is oily? Well, sweat not. Sprinkle talcum and amla powder onto your hair brush and overturn the hair over your head and brush from the nape of the neck to the tips .Now throw your hair back and voila you have bouncy oil free hair in minutes!

So these are just a few of my secret ‘insta’ beauty recipes. Use them and enjoy but never substitute them for a regular skin and hair care regime.

Quick Hair Care

 

Some Myths about Nutrition & Physical Activity

Are you overwhelmed by daily decisions about what to eat, how much to eat, when to eat, and how much physical activity you need to be healthy? If so, don’t be discouraged because you’re not alone. With so many choices and decisions, it can be hard to know what to do and which information you can trust.

This information may help you make changes in your daily eating and physical activity habits so that you improve your well-being and reach or maintain a healthy weight.

Food Myths

Myth: To lose weight, you have to give up all your favorite foods.

Fact: You don’t have to give up all your favorite foods when you’re trying to lose weight. Small amounts of your favorite high-calorie foods may be part of your weight-loss plan. Just remember to keep track of the total calories you take in. To lose weight, you must burn more calories than you take in through food and beverages.

TIP: Limiting foods that are high in calories may help you lose weight. The Dietary Guidelines for Americans 2015-2020  have estimated daily calorie needs based on a person’s age, sex, and physical activity level. The U.S. Department of Agriculture (USDA) SuperTracker tool  may help you track the foods and beverages you eat and drink, as well as the physical activity you do.

Myth: Grain products such as bread, pasta, and rice are fattening. You should avoid them when trying to lose weight.

Loaf of whole-wheat bread
Substituting whole grains for refined-grain products is healthier and may help you feel fuller.

Fact: Grains themselves aren’t necessarily fattening—or unhealthy–although substituting whole grains for refined-grain products is healthier and may help you feel fuller. The Dietary Guidelines for Americans 2015-2020 recommend consuming grains as part of a healthy eating plan . At least half of the grains you eat should be whole grains. Examples of whole grains include brown rice and whole-wheat bread, cereal, and pasta. Whole grains provide iron, fiber, and other important nutrients.

TIP: Try to replace refined or white bread with whole-wheat bread and refined pasta with whole-wheat pasta. Or add whole grains to mixed dishes, such as brown instead of white rice to stir fry. Check out ChooseMyPlate for more tips to help you add whole grains  to your eating plan.

Myth: Choosing foods that are gluten-free will help you eat healthier.

Fact: Gluten-free foods are not healthier if you don’t have celiac disease or are not sensitive to gluten. Gluten is a protein found in wheat, barley, and rye grains. A health care professional is likely to prescribe a gluten-free eating plan to treat people who have celiac disease or are sensitive to gluten. If you don’t have these health problems but avoid gluten anyway, you may not get the vitamins, fiber, and minerals you need. A gluten-free diet is not a weight-loss diet and is not intended to help you lose weight.

TIP: Before you decide to avoid a whole food group, talk with your health care professional if you believe you have problems after you consume foods or drinks with wheat, barley, or rye.

Myth: You should avoid all fats if you’re trying to be healthy or lose weight.

Fact: You do not have to avoid all fats if you’re trying to improve your health or lose weight. Fatprovides essential nutrients and should be an important part of a healthy eating plan. But because fats have more calories per gram than protein or carbohydrates, or “carbs,” you need to limit fats to avoid extra calories. If you are trying to lose weight, consider eating small amounts of food with healthy fats, such as avocados, olives, or nuts. You also could replace whole-fat cheese or milk with lower-fat versions. Read about food portions and how much food is enough for you.

TIP: The Dietary Guidelines for Americans 2015-2020 recommend consuming less than 10 percent of your daily calories from saturated fats. Try cutting back on solid-fat foods. Use olive oil instead of butter in cooking.

Myth: Dairy products are fattening and unhealthy.

Fact: Dairy products are an important food group because they have protein your body needs to build muscles and help organs work well, and calcium to strengthen bones. Most dairy products, such as milk and some yogurts, have added vitamin D to help your body use calcium, since many Americans don’t get enough of these nutrients. Dairy products made from fat-free or low-fat milk have fewer calories than dairy products made from whole milk. Learn more about the dairy group .

TIP: Adults should have 3 servings a day of fat-free or low-fat dairy products, including milk or milk products such as yogurt and cheese, or fortified soy beverages, as part of a healthy eating plan. If you can’t digest lactose, the sugar found in dairy products, choose fortified soy products, lactose-free or low-lactose dairy products, or other foods and beverages with calcium and vitamin D:

  • Calcium—soy-based beverages or tofu made with calcium sulfate, canned salmon, or dark leafy greens such as collards or kale
  • vitamin D—cereals or soy-based beverages

Myth: “Going vegetarian” will help you lose weight and be healthier.

A couple cooking vegetables
Some research shows that a healthy vegetarian eating plan may be linked to lower obesity levels.

Fact: Some research shows that a healthy vegetarian eating plan, or one made up of foods that come mostly from plants , may be linked to lower levels of obesity, lower blood pressure, and a reduced risk of heart disease. But going vegetarian will only lead to weight loss if you reduce the total number of calories you take in. Some vegetarians may make food choices that could lead to weight gain, such as eating a lot of food high in sugar, fats, and calories.

Eating small amounts of lean meats can also be part of a healthy plan to lose or maintain weight. The U.S. Dietary Guidelines 2015-2020 have more information about including meat as part of a healthy eating plan .

TIP: If you choose to follow a vegetarian eating plan, be sure you get enough of the nutrients your body needs to be healthy. Read Healthy Eating Tips for Vegetarians  for more information.

Physical Activity Myths

Myth: Physical activity only counts if you do it for long periods of time.

Fact: You don’t need to be active for long periods to get the amount of regular physical activity recommended in the Physical Activity Guidelines , which is at least 150 minutes, or 2 hours and 30 minutes, of moderate-intensity physical activity each week. An example of moderate-intensity activity is brisk walking. You can spread these sessions out over the week and even do short, 10-minute spurts of activity 3 times a day on 5 or more days a week.

TIP: Find ways to build short bursts of physical activity into your day. While at work, take a 10-minute walking break or have a “walking,” rather than a “sitting” meeting, if work and schedule permit. Use stairs instead of an elevator or escalator. Get off the bus one stop early. Meet a friend for a walk, instead of a meal.

Myth: Lifting weights is not a good way to improve your health or lose weight because it will make you “bulk up.”

A woman using hand weights
Do muscle-strengthening activities at least twice a week.

Fact: Lifting weights or doing other activities 2 or 3 days a week that may help you build strong muscles, such as push-ups and some types of yoga, will not bulk you up. Only intense strength training, along with certain genes, can build large muscles. Like other kinds of physical activity, muscle-strengthening activities will help improve your health and also may help you control your weight by increasing the amount of energy-burning muscle.

TIP: Using large rubber bands, or resistance bands, or doing sit-ups or household or yard chores that make you lift or dig, may help you build strong muscles.

House Cleaning Checklist: How to Clean your Home Efficiently

So you have company coming in an hour and the house is a mess? Or maybe you’ve just been putting off those chores and want to get it over with as quickly as possible. So, how do you clean your house fast?

When I was in college I worked a couple summers as a hotel maid and house cleaner.  I picked up a few tricks and I’m telling you that yes, you can clean an ENTIRE average size house in an hour but it takes work-and focus! No getting distracted while gathering up those old magazines, or checking your phone for the latest on Facebook.  If you keep moving and follow this guide you’ll have that house sparkling in no time!

Start at the Top
No matter what room you’re cleaning, clean from the top down so that dirt and dust from higher surfaces falls on lower surfaces that haven’t yet been cleaned. Dust ceiling fans, then furniture wiping dirt directly on the floor. Clean all of the floors as your last step to remove the dirt and dust.

Bedrooms-6 minutes per bedroom

  • Strip linens and remake beds. When making beds rather than hunch over tucking bottom sheets under the mattress use one hand to lift the corner while tucking the sheet with the other.
  • Clear all clutter, if you’re in a hurry gather clutter in a spare basket or bin for later organization and tuck out of sight in a closet.
  • Wipe down furniture with a dusting spray and microfiber cloth, working top to bottom.

Bathrooms-7 minutes per bathroom

  • I like to clean all of my bathrooms at once-make a quick trip around all the bathrooms in the house to clear counters and spray counters and tubs with cleaner, allow to sit while you clean toilets and wipe down the outer toilet surface.
  • Go back and wipe down counters and rinse tub then clean mirrors.
  • Come back to clean the floors when cleaning the kitchen floor.

Living/Dining Rooms-7 minutes

  • Clear all clutter.
  • Starting in one corner of the room and working around dust all surfaces top to bottom. (If you have blinds and/or ceiling fans, dust those first.)
  • Use an upholstery attachment and vacuum upholstered furniture.
  • Vacuum floors along with all house carpeting as last cleaning step.

Kitchen-12 minutes

  • Load all dirty dishes in the dishwasher and fill sink with hot soapy water. If your stove top has removable burner pieces that need to be cleaned, place in water as well.
  • Clear counters.
  • Dunk sponge in hot water and squeeze out excess, wipe down cabinets, counters and other surfaces again working top to bottom. Rinse sponge in hot water as you clean-you’ll be amazed how much dirt comes off!
  • Wipe down appliances. (When you have more time consider doing this trick for preventing fingerprints on stainless steel!)
  • Finish cleaning any stove pieces and replace.
  • Clean floors last along with all hard flooring surfaces in the house.

 Floors-15 minutes whole house

  • When vacuuming carpeted rooms work your way backwards out of the room moving quickly and without too much overlap to save time. (I use this vacuum and have for 3 years now, it’s the best vacuum I’ve ever had, amazing at getting pet hair out of carpets, I highly recommend it!)
  • Vacuum, don’t sweep hard floors-use an attachment to get corners where dust and pet hair can accumulate. This helps prevent kicking dust into the air that will quickly settle again and aggravating allergies.
  • Steam mops or Hardwood Floor Cleaners (this is my favorite) also make cleaning hard surfaces much faster than traditional mops, so I highly recommend investing in one of those to keep your cleaning quick!

Guidance For Selecting The Best Rug Cleaning Company

It’s time that you got your carpets neat and nice. However, when your carpets have been in terrible condition, you almost certainly require a professional to wash them. Understanding more details on what rug cleaning really is will help you to make a better informed decision.

Sometimes, your carpets must get cleaned. It’s probably better to get a pro to do it rather than squandering your own energy and time figuring it out and then doing it in a mediocre manner. How can you be sure of what to ask and what to look for? In this article, we will share some valuable tips for selecting a good service to clean your carpets.

TIP! You should always check out the reputation of a company prior to hiring them. Find one that has a long history of customer satisfaction.

You should always vacuum your carpet prior to cleaning it. Use a quality vacuum cleaner to get rid of any lose dirt before using water or cleaning products. Cleaning products will have little impact of they are placed onto carpets covered in dirt particles. If it’s necessary, try waiting until the stain is dried before you vacuum.

TIP! Make sure that you thoroughly understand the pricing structure for your professional carpet cleaning and be wary of cold calls. There are numerous room sizes that exist.

There are many carpet cleaners that will clean other parts of your home as well. Most companies offer an upholstery cleaning service for the furniture in your home. There are quality deals out there for carpet cleaning services.

TIP! Carpet companies usually do more than just clean carpets. A lot of times they will offer upholstery cleaning, so you should ask them about this.

Having your carpets cleaned is very important. When carpets are manufactured, they often have a chemical added to preserve the appearance until they are sold. Get rid of these chemicals by having your carpets professionally cleaned.

TIP! Even if your cleaning service says they will remove all the furniture for you, be sure and handle the delicate objects yourself. Don’t entrust your valuable items with another person, even if they claim nothing will happen to them.

Baking Soda

TIP! As soon as you purchase new carpeting, give it a good cleaning. When carpets are manufactured, they often have a chemical added to preserve the appearance until they are sold.

Baking soda is a great ingredient to mask unpleasant odors. The majority of carpet deodorizers use this as their main ingredient. Save some money and just use baking soda. You can add a little essential oil to baking soda or a spice such as cloves.

TIP! For quick cleaning, use distilled white vinegar. Although this technique usually works, your best bet is to hire a professional carpet cleaning company for removing stains from your carpeting.

If you have a pet, then you are going to need more frequent carpet cleanings. A professional can help you get the job done. You should vacuum regularly and keep carpet cleaning supplies on hand.

TIP! Test out a number of carpet cleaning products before you select the one that works in your situation. There are so many products out there, but not all of them work well on all types of carpets.

Lots of carpet-cleaning businesses will attempt to use the upsell to persuade customers to do business with them. This means that they initially provide you with a price that’s very low to get your business but will then upsell extra services which a lot of clients assume are basic. Avoid all of the unnecessary services to save money on your cleaning.

TIP! If you don’t have family or friends who use professional carpet cleaners, don’t hesitate to ask coworkers if they have any advice. You may even talk to your physician or a cashier where you shop.

There are several methods to cleaning carpet, and different companies use different methods. For example, some companies offer absorbent pad cleaning. This uses equipment which looks like a wooden floor buffer. The machine relies on the motion of highly absorbent cleansing pads to remove dirt, fungus and debris.

TIP! Contact the chamber of commerce for local companies. They can give you a comprehensive list of who is in your neighborhood.

Make sure your carpet cleaner is able to easily park his van. This may seem trivial, but it is actually important. They usually have heavy equipment, so they should be as close as possible to your home.

TIP! Ask the cleaning company if they do background checks on their employees. This will help you to determine who will be entering your home.

Make sure you do an inspection of the cleaning job soon after. Call them immediately if you see areas that weren’t cleaned properly. If you delay your call, the company is less likely to believe that it was their fault.

TIP! You must make an effort to research any business that you’re interested in having cleaning your carpets. You should ensure that the company runs background checks on the people that come into your home, as well as drug screen them.

Be sure to ask what carpet cleaning service includes before signing a contract. Some companies might try to upsell you or charge extra for services you thought were included. Keep your eyes peeled for this sort of behavior. Find out exactly what will be included in the service and don’t pay for things you didn’t agree to.

TIP! Hiring a professional cleaner to get rid of the smell in your carpets isn’t always necessary (although it is very effective). Simply sprinkle a bit of baking soda on your carpet when it is not subjected to heavy foot traffic.

After spilling something on your carpet, don’t wait too long to treat the area. Try to get as much liquid up as you can using dry towels to blot it. You need to stop the liquid before it penetrates deeper into the carpet. Use a steam cleaner if this happens to get the deeper layers.

TIP! Make sure to read the fine print in your coupons. There could be stipulations in regards to the provided services.

With these tips, you can find the best carpet professionals in your area. Use this knowledge and information to find the right business or individual for your home. It should now be simpler to make a good decision that will get your home cleaned without going broke.

TIP! Instead of simply talking to a company on the phone, have them come out and do an inspection. This way, they can examine every room in your home and give you a better estimate.