Value your body

Clean drinking water is a matter of life and death. Our human body consist of 50-70% water and the quality of water which we consume matters because unclean water is a sure predictor of shortened life expectancy. Although we may have the luxury of access to fairly clean water, there are still chemicals and contaminants in our water supply. The safest is to take matters into our own hands. Understand how each of the 13 types of water filtration and purification method works below and apply it to your home to get the best possible quality of drinking water that you can afford.

According to a recent United Nations report, unclean water is a sure predictor of shortened life expectancy. The importance of clean water cannot be overstated.

Boiling

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Is the most commonly used method to purify water. Water that is to be boiled should always be clear. It is easier with a kettle as it whistles once it is ready to be turned off. Otherwise if using other types of simple container, once boiling, you should continue for about 2 to 3 more minutes before removing the heat.

Pros

• Kills almost every living thing and vaporizes most chemicals.

Cons

• Metals become more concentrated.

Slow Sand Filter

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Also referred to as biosand or biological sand filter. A slow sand filter is comprised of a bed of graded sand which is supported by a layer of gravel. This filter media is confined in a box with openings at both ends allowing water to flow in and out, while operating on a top-down, gravity basis.

Pros

• Solids and water muddiness is naturally filtered.

Cons

• Some bacteria still remains.

Fiber Filter

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These filters contain cellulose, rayon or some other material spun into a mesh with small pores. It is just like pouring water containing sand through a piece of cloth. Unlike slow sand filter, pressure is applied to force water through tightly wrapped fibers. There are many kinds of fiber filters in the market that comes in a variety of shapes and sizes from fine to coarse meshes. Go for fiber filters with micron ratings lower than 1 to efficiently trap particles.

Pros

• Sediment and muddiness is removed.
• Small organic particles that causes bad odors and taste may also be removed.

Cons

• The lower the micron ratings, the more often the filter must be changed.
• Anything that is dissolved in water like chlorine, lead and mercury is not removed.

Ceramic Filter

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Almost exactly like fiber filters which will provide only mechanical filtration. Again, go for pore sizes that are less than 1 micron. 0.5 micron if possible.

Pros

• Reduces asbestos fibers that may come from the degradation or breakdown of human-made products such as insulation, pipes, etc.
• Works against certain bacteria.

Cons

• Chlorine, lead, mercury and other organic compounds stays in the water.

Activated Carbon / Charcoal Filter

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Charcoal is carbon. Activated charcoal is charcoal that has been treated with oxygen to open up millions of tiny pores between the carbon atoms. The use of special manufacturing techniques results in highly porous charcoals that have surface areas of 300-2,000 square meters/gram. These activated charcoals are then used to adsorb substances from liquids. ­Adsorb basically means attaching by chemical reaction. Activated charcoal with a fairly wide surface area has countless potential for bonding chemicals to the surface. Activated charcoal is good at trapping other carbon-based impurities, as well as things like chlorine. Many other chemicals like sodium and nitrate are not attracted to carbon at all so they pass right through. This means that an activated charcoal filter will remove certain impurities while ignoring others. It also means that, once all of the bonding sites are filled, an activated charcoal filter stops working. At that point you must replace the filter.

Granular Activated Charcoal / Carbon Filter

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Although activated charcoal granules are loose, they are an effective and valuable water treatment device. As long as a uniform flow rate is maintained and the filter is changed according to the manufacturer’s specifications, optimal performance is achieved.

Pros
• Reduces chlorine, particles and improves the taste and odor of water.
• Water flow is reasonably maintained and is suitable for use as a whole house filter.
• Typical filter cartridge changes are done annually.
• Zero electricity is used.
• Zero water is wasted.
• Beneficial minerals such as calcium, magnesium and potassium that are dissolved in the water, stays in the water.

Cons

• Water can flow around the granules without being treated as water flows where there is less resistance.
• Water can carve a channel where it may flow freely with little resistance, avoiding contact with the filtration medium.
• Pockets of contaminants can form around the granules that will result in a collapse, which contaminates the filtered flow of water, as the pressure changes.
• General pitcher filters containing active carbon granules have fairly large effective pore sizes of more than 20 microns.
• May potentially become breeding grounds for trapped bacteria when water flow is at a stop.

Solid Block Activated Carbon / Charcoal Filter

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Unlike granular activated charcoal, the carbon has been specially treated, compressed and bonded to form a uniform matrix. This combination of features provides the potential for greater adsorption of many different chemicals and greater particulate filtration than other types of purification methods. Effective pore sizes are usually below 1 micron. Just like any other filter cartridges, it will eventually become plugged and has to be changed according to manufacturer’s specifications.

Pros

• Certain filters are designed to better reduce specific contaminants like arsenic, lead, mercury, etc.
• Much more effective and complete than granular activated carbon filters as surface area is larger and contact time is longer.
• Pore sizes of 0.5 micron and below is small enough to prevent trapped bacteria from multiplying.
• Totally independent of electricity and water pressure.
• Nutrient from minerals like calcium, magnesium and potassium remain in the water.

Cons

• Soluble salt like nitrate and fluoride is not naturally reduced.
• Potentially harmful minerals like cadmium is not naturally reduced.

Reverse Osmosis

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Reverse osmosis is a separation process that uses pressure to force water through a membrane with really tiny microscopic holes that retains contaminants on one side and allows pure liquid to pass to the other side. Purified water is collected from the ‘clean’ side of the membrane, and water containing the concentrated contaminants is flushed down the drain from the ‘contaminated’ side.

Pros

• Salt and inorganic matter is greatly reduced. If a carbon filter is used for post filtering, the quality will almost be as good as distilled water.
• Parasites and viruses are completely removed in properly functioning units.
• More treated water is produced compared to distillation.
• No electricity is used. Money saved.
• A proper reverse osmosis membrane lasts you at least 3 years. Money saved.

Cons

• The speed of water produced may not be enough for other uses other than drinking like cooking, washing, cleaning, etc.
• About 3 drops of water is wasted for every 1 drop of filtered water produced.
• Organic chemicals may still linger in reverse osmosis treated water.
• The membrane’s efficiency becomes unpredictable to factors like contaminant concentration, chemical properties of the contaminants, membrane type and quality, water acidity levels, temperature and water pressure.
• In situations where high water pressure is not present to force water through the membrane, it will not work.
• The pre and post filters that come with most reverse osmosis systems require changing periodically according to manufacturer’s recommendation.
• The storage tank requires regular cleaning to ensure the high quality of water stored.
• Damaged membranes are hard to notice, thus it is not easy to tell if the system is still functioning properly.

Distillation

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Distilled water is pure water that is obtained in a process that captures the pure steam from boiling water, which turns to liquid form again through condensation. A vapor trap, carbon filter, or other device should be used along with a distiller to ensure a more complete removal of contaminants.

Pros

• Very pure water is captured.
• Removes salt, minerals, metals, chloride and others that carbon fails to discard.
• Bacteria, viruses and protozoa is killed or left behind when water evaporates.
• Regardless of the quality of the entering water, the end result will always be high quality treated water.
• Unlike filters, there is nothing to replace.

Cons

• Long hours are required to attain a substantial amount of water. For example, it may take half an hour or longer to get 1 cup’s worth (250ml / 8.5oz) of distilled water.
• A lot of electricity is used. For example, it may cost around 0.35 cents worth of electricity to produce 1 gallon / 4 liters of water, which adds up to about $21 per month for 2 gallons per day.
• Water cannot be distilled in the absence of electricity, making it completely unattainable should an emergency arise.

Chlorine Bleach

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Chlorination is the process of adding the element chlorine to water as a method of water purification to make it fit for human consumption as drinking water. Water which has been treated with chlorine is effective in preventing the spread of waterborne disease.

Pros

• Cheap.
• Commonly available in supermarket, pharmacies and convenient stores.
• Effective against bacteria and viruses.

Cons

• Initial chemical contamination in the water is not affected.
• Increases cholesterol formations.
• Carcinogenic in large amounts.
• May cause heart diseases because in the blood, chlorine reacts with calcium which causes it to become toxic and non soluble. Then it becomes plaque (breeding ground for bacteria) that eventually builds up in the body.

Iodine

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The most common chemical purification method used by campers. With the proper iodine concentration and a 30-minute contact time in moderately turbid water that is maintained at 20C / 70F or higher, all harmful bacteria and most viruses will be destroyed.

Pros

• Effectively kills viruses, bacteria and protozoa.
• Lightweight and convenient.

Cons

• Does not effect the cryptosporidium protozoa that can cause gastrointestinal illness with diarrhea.
• The colder the water, the more the time is needed for proper disinfection.
• Does not change the clarity of water but changes the taste.
• Iodine is only practical for short term use.

Ozone / O3

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O3 is an unstable molecule which readily gives up one atom of oxygen providing a powerful oxidizing agent which is toxic to most waterborne organisms. Ozone is made by passing oxygen through ultraviolet light or a ‘cold’ electrical discharge. To use ozone as a disinfectant, it must be created on-site and added to the water by bubble contact.

Pros

• Inactivates harmful protozoa that form cysts.
• Effective against most bacteria, virus and microorganism.
• Produces less dangerous byproducts than chlorine.

Cons

• Produces trace amounts of a type of carcinogen called bromate.
• No disinfectant residual is left in the water.

Ultraviolet / UV

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Water passes through a clear chamber where it is exposed to Ultraviolet light. UV light effectively destroys bacteria and viruses. However, how well the UV system works depends on the energy dose that the organism absorbs. If the energy dose is not high enough, the organism’s genetic material may only be damaged rather than disrupted.

Pros

• Very effective at inactivating cysts.
• Zero toxic byproducts.
• No added smell and taste to treated water.
• In fact, taste will improve as organic contaminants are destroyed.
• Requires very little contact time.
• Many types of bacteria, virus and microorganism are wiped off.
• Beneficial minerals are not affected.

Cons

• UV light’s disinfection effectiveness decreases as the water gets muddier, a result of the absorption, scattering, and shadowing caused by the suspended solids.
• Just like ozone, no residual disinfectant is left in the water, prompting a need to add a residual disinfectant.
• Anything that is not ‘alive’, like lead, asbestos and chlorine, are not affected by ultraviolet light.
• Will not operate without the presence of electricity.

Solar Water Distiller

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A clear plastic barrier like a plastic bag, ground cloth, or a plastic grocery sack is placed over the water source. The sun passes through the barrier and heats the source which then vaporizes, rises and then condenses on the underside of the plastic barrier. The moisture collected is drinking water.

Pros

• Capable of distilling almost any tainted water including seawater.
• Drinkable water can be condensed from anything that has moisture.
• Easy to make and has low impact on the environment. All that is needed is a container to catch water and a large sheet of clear plastic.

Cons

• Source materials that give off toxins like radiator fluids or fuels are not distillable.
• The distilling process is extremely slow and only small amounts can be collected daily.
• Wild salmonella reproduces quickly when stored in the dark, requiring 10 parts per million of hydrogen peroxide to solve the issue.

Time is usually the excuse most of us have when it comes to preparing food at home. Nothing beats home cooked as the healthiest choice for continuous consumption. So in order to keep up with our health with minimal time, below are some of the many common dishes you and I should know how to prepare in less than 10 steps. Some may take an hour some may not even take a minute, but the effort required is minimal.

Cereals

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1. Pour cereals from the box into a cup (recommended serving size), then into the bowl.
2. Pour fresh milk into a cup (recommended serving size), then into the bowl and you’re done!

Time : Less than 1 minute.

One of the easiest to prepare breakfasts enjoyed around the world, especially kids. Provides all the fiber you need to kickstart your day. Of course, the cereal of choice should always be healthier ones, so do check out if the cereal you are taking has a good rating or not in GoodGuide’s Cold Cereal Ratings.

Toasts

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1. Put 2 slices of bread into the toaster and wait for it to pop out.

Time : 1 minute.

The best kind of bread is wholemeal or wholewheat. White is junk. Although the front label of the package might say “12 grains” or “multi grain” to make it sound nice and healthy, but it could just be many enriched grains and not many whole grains. Only get it if wholewheat or wholegrain is the first ingredient.

Spread : butter, peanut butter, cheese, etc.

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1. Scrape out about a teaspoon size worth for spreading on breads the size of your palm.

Time : Less than 1 minute.

Butter like any other dairy spread like cheese has saturated fat which contains vitamins A, E, K as well as a multitude of trace vitamins and minerals that calms blood sugar spikes from carbohydrates. Myristic acid, the type of saturated fat found in butter, plays a key role in immune health. Loss of sufficient saturated fatty acids in the white blood cells hampers their ability to recognize and destroy foreign invaders such as viruses, bacteria, and fungi. Myristic acid has potent germ-killing ability. We need dietary replenishment of them to keep the immune system vigilant against the development of cancerous cells & infectious invaders.

Natural peanut butter is another spread that we should eat often as it is a good source of protein and heart healthy monounsaturated fat. Do look for the shortest ingredient list when buying a peanut butter type. Always look for no sugar added.

Eggs

Fried

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1. Heat up a non stick pan.
2. Add half a teaspoon of oil.
3. When the oil starts bubbling, crack in the egg. (Tasty Tip: add a little soy sauce instead of salt)
4. Turn off the heat when you’ve achieved the texture you want and serve!

Time : 5 minutes.

Hard Boiled

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1. Put enough water to cover just the tip of the eggs, a teaspoon of vinegar and the eggs into a small pot and wait for it to boil. (Smooth tips : Vinegar helps reduce cracks)
2. Turn off the heat after boiling for 2 minutes.
3. Cool eggs in running tap water for about 10 seconds so that you can start peeling faster. This method saves a lot of time.

Time : 5 minutes.

Soft Boiled

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1. Put enough water to cover just the tip of the eggs and a teaspoon of vinegar into a small pot and wait for it to boil. (Smooth tips : Vinegar helps reduce cracks)
2. Turn off the heat after it boils and immediately put the eggs into the small pot.
3. Remove eggs at exactly 7 minutes later.
4. Cool eggs in running tap water for about 10 seconds so that you can handle the eggs with your hands better. This method saves time.
5. Crack the egg in half, scoop out the contents with a teaspoon and add soy sauce and pepper to taste.

Time : 10 minutes.

Eggs are healthy and can help you lose weight too. They are packed full of protein and the yolk is a fine source of chromium, both of which help to stabilize blood sugar levels, thus preventing in between meal hunger pangs which result in snacking. Eggs are also packed full of other nutrients like lethithin, B12, iron, zinc, vitamins A and D.

Processed meat : sausage, luncheon meat, bacon, etc.

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1. Easily bake, stir fry or grill processed meat with just a hint of olive oil added to it.

Time : Less than 5 minutes.

I would highly discourage you from consuming any kind of processed meat due to the disastrous health effects associated with it.

Salad

Caesar Salad

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1. In a medium bowl, whisk together 1 egg yolk, 3 tbsp lemon juice, 1 tbsp minced garlic, 1/2 tsp Worcestershire sauce, 1/4 tsp red pepper flakes, 1 tbsp Dijon mustard and 2 mashed anchovy fillets.
2. Slowly whisk in 1/2 cup of olive oil to emulsify.
3. Season, to taste, with salt and pepper.
4. Place 1 large head of romaine lettuce chopped into bite sizes in a large bowl.
5. Sprinkle with Parmesan cheese and black pepper.
6. Drizzle with desired amount of dressing and toss well.
7. Sprinkle top with 1 cup of croutons.

Time : 20 minutes.

Coleslaw

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1. In a large bowl, combine 1/2 shredded small cabbage and 1 shredded large carrot.
2. In a small bowl, combine 1/4 cup of mayonnaise, 2 tbsp of brown sugar and 1/4 cup of cider vinegar.
3. Pour over cabbage mixture and toss to coat.

Time : 15 minutes.

Sweet Potato Salad

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1. Boil 2 medium potatoes in salted (1 pinch) water until done. Cool to room temperature.
2. Dice and place potatoes in a large bowl.
3. Mix in 1/4 cup mayonnaise, 1/2 tbsp cider vinegar, 1/2 tbsp sugar, 1 tsp mustard, 1/2 tsp garlic powder and salt and pepper to taste in another bowl.
4. Add to potatoes.
5. Add 1 stalk of celery, 1 minced small size onion and mix well.
6. Stir in 1 hard boiled egg and sprinkle a little thyme on top.

Time : 15 minutes.

Salads can be healthy or unhealthy depending on the ingredients. Go light on the dressing and it should be alright.

Baked Beans

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1. Put baked beans in microwave, pot, pan or even over a fire to obtain your desired level of hotness and serve.

Time : Less than 5 minutes.

By right, baked beans from the tin are all precooked. So it’s actually safe to consume them straight away if you cannot find any means to reheat it. Baked beans are nutritious as they provide you with cholesterol lowering soluble fiber, high amounts of muscle building protein, folic acid, iron, magnesium, manganese, potassium and vitamin B6.

Grilled vegetables

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1. Preheat grill and coat the selected vegetables lightly with olive oil, salt and pepper to taste.
2. Grill vegetables until desired tenderness or for up to 5 minutes max to prevent further deterioration of nutritional value.

Time : Less than 5 minutes.

The smokiness and caramelizing of the flames makes vegetables taste so much more palatable. Many vegetables will do well on the grill but the ones that shine are asparagus, eggplant, mushrooms, capsicum, onions, broccoli, etc. Do note that vegetables with high water content like celery, lettuce, spinach and all other leafy greens are not suitable for grilling.

Grilled meat

Steak

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1. Mix steak marinade with steak of your choice.
2. Refrigerate overnight if it’s homemade marinade or per directions if it’s premade bottled marinade.
3. Preheat grill to a high and cook steak to your desired doneness.

Time : 30 minutes.

If you have the cash to splash, do get either a T-bone, filet mignon or porterhouse. Or if it’s for a really special occasion, get kobe beef. Otherwise, a sirloin, flank or skirt steak will do. Marinades. There are only 2 kinds, fresh homemade or premade off the shelf. It is always healthier to make your own marinade although it consumes more time as it involves chopping garlics and herbs. Usually, for 1 inch thick steaks, a general guide is 6 minutes on each side for medium rare. Of course, for a more accurate reading use a meat thermometer. However, poking a hole will make the steak juices drip through. Or you can always use your finger.

Chicken

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1. Mix chicken marinade with boneless chicken breasts.
2. Refrigerate overnight if it’s homemade marinade or per directions if it’s premade bottled marinade.
3. Preheat grill to a high and cook chicken breasts for about 7 minutes per side, or until there is no more pinkish colored meat.

Time : 30 minutes.

Chicken breasts are a little trickier to cook than steak. Parts of the chicken breast may dry out even before it is thoroughly cooked. One way to minimize drying out is to pound the meat to a uniform thickness so that the entire meat cooks more evenly.

Fish

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1. Preheat grill to a high and oil the grates to minimize fish sticking to it.
2. Squeeze lemons over fish and cook for about 5 minutes per side or until fish meat flakes easily and is no longer translucent.

Time : 15 minutes.

Fish is meant to be grilled. Direct heat cooks fish fast, easy and without removing the flavorful and juicy moisture. Oily fish especially, contains vitamin A, D and lots of heart healthy omega 3 fatty oil. There are many other ways you can grill fish like wrapping it in banana leaf or corn husks, and applying a burst of flavorful marinade to it.

Canned Sardine/Tuna

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1. Put canned sardine/tuna in microwave, pot, pan or even over a fire to obtain your desired level of hotness and serve.

Time : Less than 5 minutes.

Canned sarine/tuna is actually cooked and can be eaten straight from the can. It’s got omega-3, protein, low fat and really low carbohydrates. The best are the ones canned in water.

Pizza

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1. Put pizza crust on top of a baking sheet and spread pizza sauce over the base with a spoon.
2. Scatter preferred toppings and bake in oven at 230C/450F for 10 minutes until crisp.

Time : 20 minutes.

Use whole wheat based pizza base if possible as it is much healthier than ordinary pizza base. For the pizza sauce, you can easily get pesto or do it yourself over the weekend. The most common toppings for pizzas are cheese, mushroom and pepperoni. Also, do try to have a ratio of 2 vegetables and 2 fruits to 1 meat so as to make your pizza as healthy as possible. Like for example, only spread 50g worth of meat for every 100g vegetable and 100g fruit topping.

Pasta

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1. Cook 80g of pasta according to package ingredients, usually includes boiling in water for about 10 minutes.
2. While boiling pasta, take the time to ready your 100g of spaghetti sauce.

Time : 15 minutes.

Whole wheat pasta has 7 more grams of fiber and 2 more grams of protein per serving than white pasta. Also, 100% whole grain pasta does not undergo the chlorine dioxide beaching process that removes three-quarters of the vitamins and minerals. Pesto, bolognese, alfredo, etc can be easily made from thousands of recipes on the internet.

Rice

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1. Measure the amount of rice you want to cook and rinse three times with the rice cooking pot.
2. Place the pot into the rice cooker, cover it, and turn it on. The switch will click, like a toaster, when the rice is done.

Time : 20 minutes.

Stick to brown rice as it is whole grain and natural with nothing removed. It contains vitamin B1, B3 and iron, all which is lost in the process of hulling/mulling to make white rice. The standard ratio of water to rice is 2 to 1. For example, pour in 1 cup of water for every half cup of rice into the rice cooker. While waiting for the rice to be ready, a process which usually takes more than 15 minutes, use the time to prepare 2 dishes to go along with it.

Potato

Baked

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1. Wash potatoes thoroughly with a brush with skin intact.
2. Dig holes with your fork on each side of the potato so that steam may escape.
3. Coat lightly with olive oil on a bowl, sprinkle with salt and bake it in a preheated oven of 350F/180C for about 1 hour until the skin crisps while the flesh stays soft.

Time : 90 minutes.

Mashed

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1. Place potatoes in a saucepan and cover with water.
2. Cover and boil for 30 minutes until very tender.
3. Drain well, add milk, butter, salt and pepper and mash until light and fluffy.

Time : 60 minutes.

It is very important that the skin is included as that is where the most nutrients are. Sprinkle herbs and spices like chive, grated cheese or cinnamon powder when the potatoes are done to add to the taste. Nutrients found in potatoes include vitamin C, B6, folate and niacin. Where possible, go for sweet potatoes as it is much healthier than white potatoes.

Hot chocolate

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1. Heat a cup of milk in the pot over medium low heat until steaming, not boiling.
2. Add 1 spoon of dark chocolate cocoa powder and 2 teaspoons of brown sugar into the pot and whisk until well blended.

Time : 5 minutes

Hot chocolate contains more antioxidants than wine and tea, terrifically reducing the risk of heart diseases as large amounts of antioxidants are released when the beverage is heated up. Flavonoids found in cocoa that makes up hot chocolate has a significant impact on arterial health, mainly high amounts of improvement in blood flow. Dark chocolate, the healthiest kind of chocolate, consists of 70%-99% cocoa and is much bitter than ordinary chocolate.

Ice Cream

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1. Scoop out from the box and enjoy.

Time : Less than 1 minute.

Ice cream from the box is cheaper than in cone form. Although ice cream is unhealthy, it is very much loved over the world and won’t stop many from having a good time consuming it. Yes, ice cream is fattening and contains a lot of sugar so let’s be responsible to our body and consume it moderately.

Fruits : apples, bananas, watermelon, oranges, etc.

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1. With just an ordinary kitchen knife, you can enjoy almost every type of fruit except maybe the durian.

Time : Less than 1 minute.

Fruit is water. For example, watermelons are made up of 92% water which is important for the body and skin. Fiber, a nutrient found a lot in fruits, is needed to keep bowel movements regular and lower cholesterol levels. Different colored fruits contain different nutrients so we should vary our consumption.