Healthy Food to Eat at Lunch

Fruit is a healthful snack and can satisfy your sweet tooth. Photo Credit fruit salad with mixed fruit close up image by DuÅ¡an Zidar from Fotolia.com

Even if you are the most committed dieter or health enthusiast, you may find it difficult to find a healthful meal for lunch, particularly if you are on the go. If you are trying to build lean muscle or lose weight, missing meals is counterproductive to your fitness goals. Skip the temptation to eat fast food for lunch and prepare a healthful lunch the night before.

Fresh Fruit and Greek 

Yogurt

Yogurt with blueberries and raspberries Photo Credit Wavebreakmedia Ltd/Wavebreak Media/Getty Images

If you find yourself craving sugar for lunch, you do not have to eat the high-calorie doughnuts or candy that may be waiting for you at work. A lunch of fresh fruit and Greek yogurt will satisfy your sweet tooth, but will not hinder your weight-management efforts. Fresh fruit is packed with vitamins, minerals and antioxidants. Make sure to choose fresh fruit and not canned, which may be covered in a sugary syrup. Non-fat Greek yogurt is a healthful treat as well. In addition, Greek yogurt is higher in protein than regular yogurt.

Vegetables and Hummus

Humus with olive oil Photo Credit Fudio/iStock/Getty Images

The Centers for Disease Control and Prevention recommends eating vegetables and hummus to help manage your weight. Like fruit, vegetables are excellent sources of vitamins, minerals and antioxidants. Vegetables also contain water and dietary fiber that can suppress your appetite and keep you full until dinner. Eat a variety of colorful vegetables. Hummus, generally made from chickpeas, is also very low in calories. If you do not like hummus, substitute another low or non-fat dip. This lunch idea is particularly low in fat and calories and ideal if weight loss is your primary goal.

Tuna Sandwich

Tuna fish sandwich Photo Credit HandmadePictures/iStock/Getty Images

The American Council on Exercise recommends canned tuna on its list of 10 low-calorie foods. Tuna is high in protein and has no carbohydrates or sugar and virtually no fat. Fat that comes from fish includes polyunsaturated omega-3 fatty acids, which are heart-healthy. Look for whole-wheat or whole-grain bread that does not contain high-fructose corn syrup, which is associated with diabetes and can contribute to weight gain and obesity. If you add mayonnaise to your sandwich, pick low-fat mayonnaise made with canola or olive oil. These oils are sources of heart-healthy, unsaturated fat. Add a side of fruit or vegetables to your healthful tuna sandwich for additional vitamins.

Healthy Snacks

Celery stick with peanut butter Photo Credit Jason Stitt/iStock/Getty Images

Many people ditch the breakfast, lunch and dinner concept and eat four to six smaller meals instead. Eating fewer calories more often can speed up your metabolism and ensure you are never so hungry that you binge on foods. The Massachusetts Institute of Technology lists lower-calorie snack ideas you can have for lunch or your afternoon break. Consider eating a 100 percent whole-grain pita with natural peanut butter, hummus and banana slices. Or try celery sticks with natural peanut butter and a glass of soy milk. Choose whole-wheat crackers with fresh tomato slices, small pieces of grilled chicken, low-fat mozzarella cheese, sliced black olives and salsa. These snacks incorporate a lean protein and complex carbohydrates. At just four calories per gram, protein and complex carbohydrates are the ideal substitutes for high-calorie foods high in saturated fat and sugar.

www.livestrong.com

Enzyme from wood-eating gribble could help turn waste into biofuel

BUILDING THE BIOECONOMY

• Robust enzyme discovery that could help lead to sustainable biofuels
• Enzyme to create liquid fuel from wood could be produced in the same way that enzymes for biological washing detergents are made
• First 3D image of aquatic animal enzyme provides previously undiscovered picture of how it works

Limnoria - the wood-eating gribble. We are grateful to Dr Alex Ball for permission to use the confocal microscopy facilities at The Natural History Museum for this image. Image: Laura Michie, University of Portsmouth.

Scientists have discovered a new enzyme that could prove an important step in the quest to turn waste (such as paper, scrap wood and straw) into liquid fuel. To do this they turned to the destructive power of tiny marine wood-borers called 'gribble', which have been known to destroy seaside piers.

Using advanced biochemical analysis and X-ray imaging techniques, researchers from the University of York, University of Portsmouth and the National Renewable Energy Laboratory in the USA have determined the structure and function of a key enzyme used by gribble to break down wood. The findings, published in PNAS, will help the researchers to reproduce the enzymes effects on an industrial scale in a bid to create sustainable liquid biofuels.

To create liquid fuel from woody biomass, such as wood and straw, the polysaccharides (sugar polymers) that make up the bulk of these materials have to be broken down into simple sugars. These are then fermented to produce liquid biofuels. This is a difficult process and making biofuels in this way is currently too expensive.

To find more effective and cheaper ways of converting wood to liquid fuel, scientists are studying organisms that can break down wood in hope of developing industrial processes to do the same.

The 3D X-ray structure allows scientists to see inside the enzyme and reveals how it binds and digests cellulose chains. Image: John McGeehan, University of Portsmouth.

Gribble are of interest as they are voracious consumers of wood and have all the enzymes needed for its digestion. The enzymes attach to a long chain of complex sugars and chop off small soluble molecules that can be easily digested or fermented. The researchers identified a cellulase (an enzyme that converts cellulose into glucose) from gribble that has some unusual properties and used the latest imaging technology to understand more about it.

The research team leader, Professor Simon McQueen-Mason, from the Centre for Novel Agricultural Products at the University of York, explains:"Enzymes are proteins that serve as catalysts, in this case one that degrades cellulose. Their function is determined by their three-dimensional shape, but these are tiny entities that cannot be seen with high power microscopes. Instead, we make crystals of the proteins, where millions of copies of the protein are arrayed in the same orientation."

Dr John McGeehan, a structural biologist from the University of Portsmouth team, said: "Once we succeeded in the tricky task of making crystals of the enzyme, we transported them to the Diamond Light Source, the UK's national synchrotron science facility. Rather than magnify the enzyme with a lens as in a standard microscope, we fired an intense beam of X-rays at the crystals to generate a series of images that can be transformed into a 3D model. The Diamond synchrotron produced such good data that we could visualise the position of every single atom in the enzyme. Our US colleagues then used powerful supercomputers, called Kraken and Red Mesa, to model the enzyme in action. Together these results help to reveal how the cellulose chains are digested into glucose."

For further details log on website:

http://www.bbsrc.ac.uk/news/industrial-biotechnology/2013/130603-pr-enzyme-could-turn-waste-into-biofuel/

Enzymatic hydrolysis of biomass from wood

WILEY ONLINE LIBRARY

• First published: 1 February 2016Full publication history
• DOI: 10.1111/1751-7915.12346
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  1. Previous article in issue: Microbial extracellular electron transfer and its relevance to iron corrosion
  2. Next article in issue: Dynamics of bacterial populations during bench-scale bioremediation of oily seawater and desert soil bioaugmented with coastal microbial mats
  View issue TOC
  Volume 9, Issue 2
  March 2016  
  Pages 149–156
  
  
  Current research and development in cellulosic ethanol production has been focused mainly on agricultural residues and dedicated energy crops such as corn stover and switchgrass; however, woody biomass remains a very important feedstock for ethanol production. The precise composition of hemicellulose in the wood is strongly dependent on the plant species, therefore different types of enzymes are needed based on hemicellulose complexity and type of pretreatment. In general, hardwood species have much lower recalcitrance to enzymes than softwood. For hardwood, xylanases, beta-xylosidases and xyloglucanases are the main hemicellulases involved in degradation of the hemicellulose backbone, while for softwood the effect of mannanases and beta-mannosidases is more relevant. Furthermore, there are different key accessory enzymes involved in removing the hemicellulosic fraction and increasing accessibility of cellulases to the cellulose fibres improving the hydrolysis process. A diversity of enzymatic cocktails has been tested using from low to high densities of biomass (2–20% total solids) and a broad range of results has been obtained. The performance of recently developed commercial cocktails on hardwoods and softwoods will enable a further step for the commercialization of fuel ethanol from wood.

For further details log on website:

http://onlinelibrary.wiley.com/doi/10.1111/1751-7915.12346/abstract

Dieting With Oatmeal for Lunch

Oatmeal is a healthy addition to a nutritious, well-balanced diet plan that consists of complex carbs, lean proteins and healthy fats. As part of a low-calorie diet, oatmeal may assist in weight-loss efforts in addition to maintaining a healthy digestive system. Fiber in oatmeal aids in moving waste products through the digestive tract for elimination, preventing upsets such as constipation, bloating and flatulence. Although most commonly enjoyed as a breakfast food, oatmeal can also be eaten as a light lunch meal or as a snack throughout the day. Consult with a physician prior to making any dietary changes such as eating oatmeal for lunch daily to ensure individual nutritional needs are met.

Oatmeal is a source of complex carbs for steady energy. Photo Credit dbvirago/iStock/Getty Images.

Step 1

Pour the appropriate serving size of oatmeal for a lunch that is moderate in calories. Serving sizes will vary depending on your individual needs such as physical activity levels and weight-loss goals, in addition to height, weight and gender. According to Every Diet.com, a variation of the Oatmeal Diet recommends eating 1/2 a cup of oatmeal for lunch with other foods to round out the meal. Look at package labels and nutritional information to determine the amount of calories in one serving size.

Step 2

Mix oatmeal with water or low-fat milk. Water provides no additional calories to oatmeal but serves to thicken it up for a creamy or chewy consistency so it can be eaten as a hot or cold cereal. Use hot, boiling water if you desire a hot cereal. Or simply add cold water and microwave on high for 1 to 2 minutes. The amount of water you use will depend on your serving size and desired texture. Generally, 1/2 cup of oatmeal will require 1 cup of water or other liquid. Replacing water with low-fat milk will add extra protein, calories and flavor to your meal.

Step 3

Add fresh fruit to your oatmeal bowl. Oatmeal is a source of complex carbs that provide energy to the body and brain for essential physical and mental tasks. However, adding other ingredients will provide other essential nutrients as well as make your lunch meal more filling. In particular, fresh fruit such as berries and chopped bananas add essential vitamins, minerals and antioxidants to your meal that protect against certain health diseases and cancers. Add 1/2 to 1 cup of berries such as blueberries and raspberries with 1/2 a sliced banana.

Step 4

Sprinkle nuts on top of your oatmeal. Nuts are a source of healthy fats that are essential for normal body functions, hormonal development and the absorption of vitamins. Since oatmeal is a low-fat whole-grain, adding healthy fats will increase the meal's satiation factor to fill you up and prevent hunger cravings shortly after eating. Add chopped or slivered nuts to your oatmeal such as almonds, walnuts, pecans or cashews. Alternatively, try stirring in 1 tbsp. of peanut butter or almond butter that is all-natural and sugar-free.

www.livestrong.com

Ideas for a Healthy Balanced Breakfast

Overview

Breakfast is one of the most important meals of the day, yet most Americans skip this meal. Eating a healthy and well-balanced breakfast can fuel the body for starting the day, maintain overall health and aid in controlling weight. A healthy breakfast consists of carbohydrates for energy, protein for muscle coordination and fiber for healthy digestion. When planning healthy breakfast meals, consider personal medical conditions, such as diabetes or heart conditions, that require modifications in sodium and sugar intake.

Low sugar yogurt, fruit and nuts all contribute to a healthy breakfast meal. Photo Credit PumpizoldA/iStock/Getty Images.

Energy-Packed

Just the act of eating breakfast supplies the body with energy and fuel by replenishing glycogen levels after an evening's rest. Some breakfast meals can offer an additional increase in energy levels from healthy carbohydrate sources such as whole grains and fruits. Try a toasted whole-grain bread, such as a bagel or English muffin topped with with a serving of low-fat cheese, and add a whole grapefruit boiled egg. Whole-grain breads offer sustained energy from carbohydrates and fiber, cheese provides a serving of dairy and the boiled egg offers a protein source. The grapefruit, another form of carbohydrate with natural sugars, also supplies a good source of morning energy. Drink a glass of water for hydration or choose skim milk for added calcium.

Protein-Packed

A protein-packed breakfast stimulates the muscles and brain for maintaining focus for the day. Choose lean meats such as skinless chicken breast or low-sodium turkey bacon as the main protein source for breakfast. Include two scrambled eggs topped with low-fat cheddar cheese, a cup of low fat yogurt or one piece of celery coated with organic peanut butter. Add a serving of dairy and a vegetable, as well, and a slice of wheat toast or a bran muffin to balance the meal.

Low-Calorie and Quick

Healthy breakfast on the run is possible with the right supplies on hand. Cereal and cereal bars are a good source of fiber, grain and energy for breakfast. Some cereals provide fruit and nuts in the mixture, which adds servings of other food group. Take care not to choose high-sugar, refined cereals; these tend to have higher calories and cause a sugar crash, resulting in mid-day fatigue. Cereal bars that contain oatmeal, bran and fruit offer sensible options on the go. Grab a piece of fruit such as an apple, orange or banana to pair with the cereal.

Creative Ideas

Fresh fruit smoothies with added protein powder provide a high-energy and high-protein breakfast option. The sugar supplied by the real fruit is a natural carbohydrate. Blend the smoothie with fruit juice, sherbet or frozen yogurt for flavor. Try a whole wheat pita or tortilla stuffed with scrambled eggs and cheese for a quick and healthy option. A bowl of oatmeal topped with blueberries or a side of dried cranberries offers protein and carbohydrates. The key is to choose whole grains and natural fruits and avoid refined, sugar-filled junk foods.

www.livestrong.com

The Minimalist Woodworker

THE WOODWORKING DESIGN COLLECTION - ORDER NOW !

Essential Tools & Smart Shop Ideas for Building with Less

By Vic Tesolin

Format: Paperback 

Build more with less. To enjoy woodworking, all you need are a few essential tools, a little bit of space, and the desire to make something with your own hands. The Minimalist Woodworker is about making woodworking clean and simple - from the tools and the workspace to the easy-to-follow instructions. It eliminates the fears and excuses as it demystifies the craft. Written by Vic Tesolin, aka the Minimalist Woodworker, a woodworker and woodworking instructor, The Minimalist Woodworker is a stress-free approach for the hobbyist that emphasizes the destination is actually the journey. Beginning with an understanding of the minimalist mindset, The Minimalist Woodworker quickly details how to make a small space productive and outlines the most efficient tools for a woodworker. Each piece of equipment is explained and instructions on how to use are provided. Techniques for keeping them sharp and maintained are also explained. Once space and tools are covered, six projects are presented: a saw bench and matching saw horse, a Nicholson-style workbench, a shooting board/bench hook, a shop mallet, and a small hanging cabinet. Each project not only develops woodworking skills, but also outfits The Minimalist Woodworker's small shop. With step-by-step instruction, photos and illustrations, and an easy-going voice, The Minimalist Woodworker offers a stress-free point of entry into the life-long craft of woodworking while serving up tips the advanced craftsman can use.

For further details log on website:

http://www.shopwoodworking.com/the-minimalist-woodworker?source=igodigital

Easy Shaker and Arts & Crafts Projects

THE WOODWORKING DESIGN COLLECTION - NOW !

Step-by-Step Plans for 5 Classics

Format: Download 

In "Easy Shaker & Arts & Crafts Projects," you'll find five handsome projects arranged in an order that will help build your shop skills and woodworking confidence. (And if you're already an experienced woodworker, these are still fun and classic projects you'll enjoy making!)

This collection is composed of articles from Woodworking Magazine, a publication we printed from 2004 to 2009. (In 2009, Woodworking Magazine was combined with Popular Woodworking to form Popular Woodworking Magazine, a publication that combines the best ideas and approaches of the two previous magazines.) The projects presented here include some of our most popular, including:

• Shaker Tray, by Christopher Schwarz - Build this simple and elegant reproduction of a Shaker silverware tray and you will become a maestro with a hammer.
• Simple & Fast Rabbeted Drawers, by David Thiel - Cut every joint for a simple drawer with this one easy setup on your table saw. 
• Arts & Crafts Hanging Shelves, by Robert W. Lang - Practice perfecting authentic details including through-tenons as you produce a handsome and useful display. 
• Stickley Magazine Stand, by Christopher Schwarz - Hidden braces and a few invisible screws make this well-proportioned Arts & Crafts reproduction (of Stickley’s No. 79 magazine stand) surprisingly strong and stable. 
• Simple Shaker Side Table, by Christopher Schwarz - Good projects are the product of the right joinery and the right design. This table teaches the fundamentals of both. 
• Shaker Hanging Cabinet, by Christopher Schwarz - Learn good lessons in rabbet joinery, wood selection, fitting a door and more.
• ‘Als Ik Kan’ by Christopher Schwarz -  A maker’s mark is always the last tool to touch Christopher Schwarz’s work.

For further details log on website:

http://www.shopwoodworking.com/easy-shaker-arts-craft-projects-u3109?source=igodigital

Bookcases

THE WOODWORKING DESIGN COLLECTION - ORDER NOW !

Format: eBook 

There is something special about the look of a full bookcase; the unread volumes promise adventure ahead, while those already read are often lifelong companions and comfort. 

Little wonder that bookcases are among the most popular woodworking projects. The five articles collected here will show you how to build an array of bookcases, from small stylish homes for your books to large showpieces.

A bookcase is basically a box but like most things in woodworking, the details make all the difference. Robert W. Lang shows you how wood choice and mouldings can take a basic box contemporary in maple, Shaker in cherry, Arts & Crafts in oak and formal in mahogany.

From our “I Can Do That” series, Megan Fitzpatrick and Glen D. Huey offer a set of Shaker shelves that can be built in a few hours and even an expert can use the tips on drawing arcs without a compass.

Robert also takes a deeper dive into the Arts & Crafts style with a Stickley book rack that will show off your joinery skills.

Barrister bookcases, with their glass doors, are an elegant addition to any room and Glen shows you how you can simplify their construction. And Robert rounds things out with a return to the well of Stickley, teaching you how to build a bookcase with stunning details and a secret drawer.

And you’ll find many more articles, books and videos on making bookcases at ShopWoodworking.com

For further details log on website:

http://www.shopwoodworking.com/bookcases-ebook?source=igodigital

Can Lack of Sleep Make Your Legs Feel Weak?

In our culture, sleep deprivation in the name of accomplishment has become a badge of honor, letting the world know that you are going the extra mile to succeed and provide for your family. But the health repercussions of inadequate sleep may eventually net you diminishing returns. While an occasional shortage of sleep won't hurt you, chronic sleep deprivation can impede your mental and physical performance, and can lead to obesity, metabolic syndrome and neuromuscular weakness.

Sleep deprivation can lead to neurological disorders, including muscle weakness. Photo Credit Stockbyte/Stockbyte/Getty Images.

Sleep Deprivation and Health

The National Center on Sleep Disorders Research lists numerous repercussions of inadequate sleep. Cognitive brain function, memory and the ability to learn are impaired. The endocrine system, which produces hormones for thyroid function, glucose metabolism and other important processes during sleep, is unable to do its job. The digestive system and the kidneys are negatively impacted by lack of sleep. A 2007 study published in "Experimental Psychology" established a correlation between sleep deprivation and metabolic syndrome, a precursor to heart disease marked by increased abdominal fat and diabetes-like insulin resistance in the cells.

Physical Performance and Sleep

The National Sleep Foundation notes that adequate sleep is crucial to peak athletic performance, citing tissue repair and the release of growth hormone as two vital processes that occur during sleep. Increased cortisol levels and decreased glycogen storage have been observed in athletes deprived of sleep. Your body uses glycogen, the storage form of glucose, for muscular contraction. Depletion of glycogen coupled with insulin resistance in the cells may manifest as a feeling of weakness in the large muscles of the legs.

Neuromuscular Function and Sleep

Chronic fatigue syndrome is a common cause of neurological muscle weakness, defined as "decreased muscle strength compared to perceived effort." The central nervous system, or CNS, includes your brain and the nerves that run along your spinal cord. Your brain sends messages via the CNS to the peripheral nervous system and the neuromuscular junction where nerves meet and transmit information to muscles. Sleep deprivation interferes with brain function and slows the delivery of information to the muscles during physical activity.

Making Sleep a Priority

While some people truly have a schedule that limits available sleep time, most of us choose other activities over sleep. Socializing, watching television and cruising the Internet often displace sleep as priorities in our lives. Excessive caffeine consumption during the day and alcohol consumption in the evening are known to interfere with sleep quality. Sleeping with the television on has been shown to keep you from entering into deep stages of sleep. Daily physical activity, an established bedtime routine and a cool, quiet, darkened room promote good quality sleep.

www.livestrong.com

Healthy Easy Meals for Single Working Women

I'm working, and I'm hungry. Photo Credit TongRo Images/TongRo Images/Getty Images

It's easy for hard working single women to fall into unhealthy eating habits. Pressed for time, you might start off the morning with a large latte and donut. Two hours later, you are hungry again, and have more coffee and a pastry at your desk. Lunch might be a store bought sandwich and soft drink and packet of potato chips at your desk. You have more coffee in the afternoon, and by the time you get home, you are too tired to cook a proper meal, so dial the local pizza place. Sugar, caffeine, empty calories and a fatty dinner are not the basis of healthy diet. With mimimum preparation, you can prepare healthy meals at home and find you have more energy during the day

Why bother cooking? You're busy enough.

A healthy meal is quick and easy to prepare Photo Credit Dave King/Dorling Kindersley RF/Getty Images

Relying on convenience foods and snacks to keep you going during the day tends to lead to a calorie rich but nutritionally poor diet. You might find yourself feeling sluggish and burnt out by the afternoon. It's easy to whip up a simple, quick, healthy breakfast, prepare a nutritionally balanced packed lunch and prepare a dinner that's more about compilation of healthy, ready made ingredients than standing over a hot stove. You'll feel more energetic eating freshly prepared, balanced meals and you'll probably save money in the process.

Healthy doesn't mean boring.

Healthful food is colorful and delicious, and it won't make you fat. Photo Credit DAJ/amana images/Getty Images

You might associate healthy eating with diets and restrictions, but with a bit of effort and planning, you can eat well at breakfast, lunch, and dinner, without feeling deprived, without breaking your food budget, and without piling on the pounds. What's more, with easy to compile healthful and appetizing meals, you can, according to Jannette Marshall, author of the Word Health Organization publication "The New Eat for Life," you can reduce your risk of heart disease, obesity, diabetes and even some types of cancer.

Healthy breakfasts for one.

Healthful, homemade, sugar-free granola will keep you energized until lunch. Photo Credit Panyawatt/iStock/Getty Images

You don't " do" breakfast. But your really should if you don't want to pig out at lunch. So what kind of breakfasts will keep you going until lunchtime? According to Patrick Holdford, director of the UK based Institute of Optimum Nutrition, the ultimate power breakfast is a blend of 9 ounces of low fat yogurt and four or five fruits. Porridge keeps you full for ages but is better boosted by a tablespoon of freshly mixed linseed. If you are an eggy person, healthful scrambled eggs on whole rye toast will keep you going until lunchtime.

Healthful lunches for one.

Eat seasonally. A hearty soup in winter or a protein-rich salad in summer will keep your energy levels high. Photo Credit Eising/Photodisc/Getty Images

Make your own lunch for work. It's cheaper than eating out, and you know exactly what's in it. Your aim is to be comfortably full and to sustain energy for the rest of the day. Amanda Grant, author of "The Power Food Cookbook," is very against eating food "on the run." She advises relaxing for 10 to 15 minutes after lunch to counteract the hormones that may make you feel sleepy. If you have a microwave at work, whizz up some watercress and potato soup, or if in summer, chilled gazpacho. Cold but filling salads include white beans with tomatoes and basil, or couscous with fruit and spices. You can make much nicer sandwiches at home; no butter, whole-meal bread, roasted eggplant, tomatoes and pesto.

Healthy dinners for one

Healthful dinners for one should be colorful, balanced, and appetizing. Photo Credit fpwing/iStock/Getty Images

How easy it is to neglect yourself when no one is watching! Rethink dinner as a treat, a light but nutritious meal that will not impede sleep with indigestion, but will aid in the reparation and rebuilding of cells during sleep to make you feel refreshed in the morning. Nutritionist Amanda Grant suggests a colorful antipasto of roasted red, yellow and orange peppers as a first course. For the main course, think seasonally. In summer, how about herbed chicken skewers dressed in lemon and lime? For vegetarians, try delicious roasted peppers stuffed with tomatoes, olives and feta cheese.

But I'm still hungry!

Fruit is portable, and has slow releasing sugars that will keep you fuller for longer. Photo Credit Comstock Images/Stockbyte/Getty Images

Some dietitians suggest six smaller meals per day rather than three larger ones. If you do fancy a snack from time to time, so why not treat that as a nutritional opportunity rather than a naughty treat? You are aiming for foods that fill without stuffing. Fruit of any kind is a good idea, as are nuts. A small handful of mixed nuts and seeds will keep you going without piling on the pounds.

www.livestrong.com

Tampa Bay woodworkers use local trees to make furniture and art

Slabs of wood fill up shelves and are leaned against every wall and propped up on sawhorses. She stands at a 9-foot wedge of Indian Rosewood, often used to make guitars and considered the Cadillac of locally grown wood.

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Zoe Bocik, left, co-owner of Funktionhouse Urban Lumber and Furnishings in St. Petersburg, cuts a table top from Australian pine in her workshop. A coffee table, top, made of Southern magnolia holds a vase made of camphor and a candy dish made of lace wood from a silk oak tree. Above, a coffee/cocktail table of Norfolk Island pine. Photos by SCOTT KEELER | Times

"We look at these trees like treasure chests," Bocik said as she ran her hand along the wood.

And for good reason. An Indian Rosewood tree can be worth thousands of dollars. They grow well in Florida, but when removed from a local yard or park, the trunks are most often mulched or buried in a landfill — often at a cost of hundreds of dollars for homeowners or tree removal businesses.

Meanwhile, furniture makers pay as much as $30 per foot to import of the same wood that is being thrown away.

Across the country, small-scale woodworkers like Bocik and her husband, Robert, have carved out hardscrabble second careers finding a second life for these trees.

"We can use these trees to make something beautiful," Zoe said.

Alan Mayberry has seen a lot of excellent wood go to waste in his 30 years as an arborist in Clearwater.

"I just think about the thousands of houses that could have been built out of those logs," he said. "We're running out of room in the landfills and logs take up a lot of room."

Today, if a 60-year-old neighborhood tree gets damaged in a storm or is dying, the property owner often hires a tree service to remove it. The companies mulch the small pieces and branches themselves. The large trunks don't fit in the wood chipper and the majority of the time those are taken to a landfill, where the company pays $37 per ton for them to be buried or burned for energy. A good-sized tree trunk can weigh eight or nine tons.

Mayberry estimates that less than 5 percent of the trees that these companies cut down are large and valuable enough to be turned into lumber, furniture or art. But it still adds up.

The wood that local woodworkers crave also includes camphor, eucalyptus, old citrus, black cherry, hickory, cedar and bald cypress (though the live oak that dominates the area isn't usable for woodworking).

Tree services know this, but it's not always worth their while to deliver the downed trees to a wood worker, and the mills that used to turn local tree trunks into usable material shuttered years ago. Yes, it can save the tree services dumping fees, but the woodworkers generally don't want to pay for the trees, and coordinating drop off times can make it too much of a time and money suck.

"It's a very competitive business and debris disposal is a big part of that business," Mayberry said. "They have to be efficient and it's not as feasible as you might think."

In fact, some woodworkers just head to the dump and sift through piles of debris to find materials.

Sam Sherrill, an economist and woodworker who lives in Arizona, said that urban lumber businesses have spread across the county, but the operations are small and can't keep up with the volume of wasted material.

"These little businesses are popping up all over the country but they're not connected to one another and that's what is missing," he said.

He hopes to form a national organization of woodworkers, tree removal services and local governments to prevent the hardwood trees from ever hitting a landfill or being turned into mulch.

"There is potential," Mayberry agreed. "It takes coordination and a willingness to see the more societal purpose."

For further details log on website:

http://www.tampabay.com/news/business/heres-how-some-tampa-bay-woodworkers-try-to-use-local-trees-to-make/2275284