Tips To Overcoming The Weight Loss Plateau

Tips To Overcoming The Weight Loss Plateau

Have you ever had the happiest feeling that when you step into the weighing scale and your weight has dropped? Think about it! You appeared to drop ten to twelve pounds after several weeks of disciplined eating and working out. You continue with the routine and after two more weeks, you drop a few more pounds. But soon after, there isn’t any change in the weighing scale result – your weight did not increased but unfortunately did not drop as well. You wonder why this is so because you did maintain the same weight loss regimen, even adding more minutes into working out. So why didn’t you lose weight? This is what we call the weight loss plateau experience. It is the constant measure of your weight after weeks of trying to reduce it. Some people lose hope when they reach it, but in fact, the key here is never give up. Here are some tips to overcoming this stage of weight loss.
Remind yourself constantly. You can write some inspirational quotes about losing weight into your reminder board or stick it on your fridge, or by simply making a simple tag such as “you can do it! Or never give up!” into your wall in big bold letters. The key here is being motivated. If it is really your desires to lose weight than do it. Perseverance comes along with patience. Take control of yourself, otherwise, be disciplined. But that doesn’t mean you have to push yourself really hard. Just stop till your limit. Always think positive that is a psychological intervention. You are the master of your own mind.
Make a meal plan. You can make a meal plan for yourself after researching on which foods are effective to get off the weight loss plateau. It’s also high time to evaluate your food intake and maybe consult a dietitian to make you a suitable meal plan for life after the plateau. The dietitian will calculate your body mass index to design a plan for you to meet up you daily caloric needs. Follow the meal plan thoroughly for you to see good results. Discipline yourself not to add sweet foods when you shouldn’t. And always bear in mind to stick to that meal plan.
Do continue with your exercises. Don’t be disheartened and think of quitting on the exercise routines. The weight loss plateau is a prime gauge that you are on your way to achieving your weight loss goal. What you must do is continue with exercises, and maybe find new, interesting routines that would motivate you to go on even with the seemingly bleak weight loss plateau. In fact, exercise more than once a day like doing it in the morning perks up your circadian rhythm. Don’t stick to your after-work or early evening exercises. Later at night you will have good rest, for exercising in that time of day, improves sleep and diminishes stress. Simple exercise can be effective like walking for 15 minutes. But you should usually workout for an hour or two.
Indulge yourself in different activities. When the plateau hits you, do other stuff that would contribute to continuous fat-burning and shedding of pounds. You can dance your heart out, run in half marathons, bike or go rowing. Try something new that is somehow going to help you overcome the stagnant readings in the weighing scale. You can enroll in yoga or meditation classes, crash courses in cooking healthier snacks and meals, and do home chores that would help you sweat out. You could even engage in sports! Do some badminton, beach volleyball or basketball if you want. Sweating out and having fun is the main point.
Staying fit and having good contour isn’t enough. It is important to stay healthy. And let it be a constant reminder that you should do it not because you are compelled by others to do so, but because it is for yourself. Following these steps is not guaranteed to be hundred percent effective. But let me make you realize, that no one can put you down but yourself. And for you to be loved, you should first love yourself in every way.

A day in Florence between food and art

A day in Florence between food and art

Let’s start with wine bars and cafes! In Italy bars are literally on every corner. Do not confuse them with the classic American bars. Italian bars ( or caffè) serve café, cappuccinos, hot chocolates, tea, light snacks and aperitifs. We recommend in particular 2 historic places.

The Gilli which is a wine bar and restaurant and since 1733 it has been serving also all kinds of treats and light meals.. (Piazza della Repubblica,ph: +39 055 213 896). And just in front the Giubbe Rosse Cafè where you can have brunch from 9€ or a complete menu from 18€ ( Piazza della Repubblica 13/14; ph: +39 055 212 280).

Tip: a coffee is way too cheaper (up to 1€) at the counter that at your sit at the table. In this way you can enjoy a good coffee-break in fantastic places without spending a fortune!

Once stuffed with an excellent Italian Breakfast with cappuccino and brioche you are ready to visit the Uffizi Museum, probably the reason why you got your flight ticket to Florence!

Palazzo Vecchio (Uffizi) is an amazing palace set just around Piazza della Signoria, once the centre of political power and city life. Just behind there is the spectacular Ponte Vecchio housing numerous antique and modern jewellery shops and the Signoria open arched gallery

In the Uffizi Gallery you can enjoy Italian masterpieces from Medieval period to Modern. Just to give you some masters’ names: you will be meeting Leonardo, Michelangelo, Botticelli and Caravaggio.

There are also periodic modern art exhibitions Check the official website to get all info and the ticket reservations to avoid extenuate queues. The main entrance is under the portico of the Palazzo degli Uffizi 6 and it is open from Tuesday to Sunday from 8.15am until 6.35pm (last entry 6pm). Admission: €9.50 (plus €3 to online reservations); concessions available. (uffizi.firenze.it). One of the best ways to reach the city centre is to get the n. 23 bus or line B.

To get an affordable accommodation while in Florence you can check the following nice Bed and Breakfast ( B&B) providing clean accommodations and friendly atmosphere. The Abatjour B&B close to the train station, Soggiorno Primavera, the central B&B Cinque Sensi, Althea rooms B&B, Cimarosa Armony BB, a Casa di Dante BB; Bed and Breakfast tourist house, Bed and breakfast Montebello B&B. Usually a double room costs around 50-70 euros per night.

If you prefer a guest house or a budget hotel you can try this selection where the prices are very good for the quality and the services they offer. Hotel Castri which is set in a Renascent villa with a green park, hotel Palazzuolo, hotel Guelfa, il Ghiro guest house. There are also studios and apartments or upper scale hotels where you start form 50 euros per person per night at the Gemini Studio, Alex house, Leopolda hotel, hotel Autopark, hotel Erina, Alamanni Hotel, Hotel Beatrice, Goldoni hotel. This prices are for a night stay and they are subject to changings but in general they include breakfast, linen and towels.

A Natural Remedy for Gingivitis, Toothaches, and Mouth Sores

A Natural Remedy for Gingivitis, Toothaches, and Mouth Sores

Everyone has a variety of bacteria in their mouth. Some have more than others. This bacterium helps you by beginning the digestive process.

Excess bacteria in your mouth have now been found to cause more than tooth decay, gingivitis or gum disease. So, you need to know, even though you might not have gingivitis, how to control these plaque-building bacteria in your mouth.

Bacteria that create gingivitis live in your plaque and cause your gums to inflame, bleed, and separate from your teeth. You can also have bad breath when you have gingivitis. In more severe cases, your gums become sore, teeth hurt, gums recede, and teeth loosen.

To stop the inflammation and gum separation use this natural remedy to kill some of these bacteria and strengthen your gums in your mouth.

Here are the herbs and the formula you will need to make a remedy for a mild case of gingivitis:

2 parts white oak bark herb – powder

1 part myrrh gum herb – power or granules

3/4 part Peppermint leaves converted to powder

½ part anise herb – power or seeds

1/8 part clove – powder

If herbs and leaves are not in powder form, grind them in a coffee grinder. Use this formula to make as much powder as you want.

Place the mixture into a small container. I usually use a small-unused vitamin bottle.

I usually mix a small amount and use a tablespoon as my measuring tool. For example, 2 tablespoons of white oak, 1 tablespoon of myrrh gum, ¾ tablespoon of peppermint leaves, and so on. The measurements do not have to be so precise.

How to use it:

To control bacteria in your mouth, use this power once a week. If you have gingivitis, you can use this 3 times a day. Place some powder on your toothbrush and brush your teeth and gums. After brushing spit out, a few time, the saliva and residue powder. Don’t rinse out your mouth since you want to keep the active herb powders in your month. You can swallow any that remains in your mouth with no problem.

This powder combination is bitter, but quite powerful and will get the job done. You can add more peppermint powder to make it less bitter, if you like.

For severe cases of gingivitis and toothaches, you can also moist some powder with distilled water and then place the paste all along the your teeth and gums – front and back. Leave the paste in your mouth as long as you can. Don’t worry about the herbs getting in between your teeth. This remedy works.

My wife was schedule for a root canal last year and a few weeks before her tooth started paining and couldn’t sleep. So I made this remedy. She just placed the powers around the painful area. It wasn’t long before the pain stopped and she was able to go to sleep.

There have been other clients that have used this remedy for a month and successfully avoided having the dentist apply gingivitis treatment. In cases of severe gingivitis, go see your dentist and at the same time use this remedy.

Arthritis, Gout – Rich Man’s Knee Pain

Arthritis, Gout – Rich Man’s Knee Pain

There are many causes of knee pain, such as overuse, obesity, arthritis or injury. However, there are two main causes of knee pain, they are arthritis and gout. If you are one of the millions of Americans suffering with knee pain or arthritis pain in the knee you may benefit from the many studies done on this subject. The three basic types of arthritis that may cause hip and knee pain: osteoarthritis and inflammatory arthritis (most commonly rheumatoid arthritis), and traumatic arthritis.

Autoimmune disorders such as rheumatoid arthritis or systemic lupus erythematosus can cause knee pain. In children, chronic knee pain may be the first sign of rheumatoid arthritis or simply “growing pains”. Knee pain may result from trauma, overuse, internal derangement, osteoarthritis, or inflammatory arthritis. The differential diagnoses include inflammatory arthritis, bursitis or tendonitis, anterior knee pain and internal derangement.

Gout the another main reason for knee pains. Gout is a condition that causes sudden and severe attacks of pain, redness and swelling of joints. Gout is a condition has been well known for many centuries. Most often it affects a single joint in one episode, often the big toe. About 9 out of 10 affected individuals affected by gout are men over the age of 40. The peak age of attacks is 75 years, but it can occur in young individuals on rare occasions. Over one millions Americans have a gout attack each year.

Gout is due to accumulations of uric acid within the fluid of your joints. Uric acid is a waste product of many foods that we eat. In order to properly digest food, and rid our body of waste, we produce substances such as uric acid to transport waste material. Ultimately, uric acid is excreted via the kidneys in urine. However, when the transportation of uric acid is impaired, and uric acid accumulates in the blood stream, the condition called gout may result. The impairment of uric acid excretion is often due to a hereditary problem, but can also have other causes.

When the uric acid level becomes too high for an individual, painful attacks of gouty arthritis, or joint pain, can result. Other symptoms can include kidney stones, and, ultimately, kidney failure. It is interesting to note that the relationship between uric acid levels in the blood stream and gout is unclear. Some individuals with gout have normal or near normal blood levels of uric acid; other individuals have very high blood levels of uric acid with no symptoms of gout. It appears to be entirely dependent on the individual.

Some individuals have a hereditary condition making them more susceptible to gout; other risk factors also contribute to having a gouty attack. Among these are obesity and sudden weight gain, abnormal kidney function, excessive intake of alcohol (especially “binge” drinking), and certain types of cancer. Some medications, such as thiazide diuretics to control blood pressure, and foods that are rich in purines can lead to attacks. Purine-rich foods include organ meats (e.g. liver, kidney), herring, anchovies, and to an extent, all meat products.

Losing Weight Requires Some Major Lifestyle Changes

Losing Weight Requires Some Major Lifestyle Changes

Once you have made up your mind to lose weight, you should make that commitment and go into it with a positive attitude. Losing weight requires major lifestyle changes, including diet and nutrition, exercise, and behavior modification. We all know that losing weight can be quite a challenge. It takes time, practice and support to change lifetime habits. But it’s a process you must learn in order to succeed.
To be successful at losing weight, you need to change your lifestyle and not just go on a diet. This requires cutting back on the number of calories you eat by eating smaller amounts of foods and choosing foods lower in calories. It also means being more physically active. Most health experts recommend a combination of a reduced-calorie diet and increased physical activity for weight loss.
Exercise does not have to be strenuous to be beneficial. And some studies show that short sessions of exercise several times a day are just as effective at burning calories and improving health as one long session. Look at the exercising aspect of your program as fun and recreation.
Experts say that walking is one of the easiest and most useful exercises you can do. It helps the total circulation of blood throughout the body, and thus has a direct effect on your overall feeling of health. There are things such as aerobics, jogging, swimming and many other exercises which will benefit a weight loss program. Discuss the options with your doctor and take his advice in planning your exercise and weight loss program.
Remember that the most important changes are long term. No matter how much weight you have to lose, modest goals and a slow course will increase your chances of both losing the weight and keeping it off. It takes time, practice and support to change lifetime habits. But it’s a process you must learn in order to succeed.

Puerto Rico The Hidden Island Party Spot

Puerto Rico The Hidden Island Party Spot

Taste the rum and practice the Salsa on the Caribbean island paradise of Puerto Rico. The islands are located in the Caribbean sea, just east of the Dominican republic, with about 3/4 Spanish and 1/4 English speaking natives. But don’t worry: all tourist areas are primarily English speaking. Puerto Rico is a commonwealth of the United States which includes one main island, Greater Antilles, and several smaller islands and keys. While largely mountainous, you’ll find spectacular, sandy beaches along the northern coastline.

Imagine sunbathing, surfing, kayaking and golfing by day, then partying by night within mild, tropical marine climate ranging between 75 to 80 degrees Fahrenheit year-round. Escape from the rat race and experience some of the finest dining, gaming, pulsing discos and bars.

Indulge on the finest Spanish cuisine with a unique American, African and Taino twist. Taste succulent corn and fruits, crunchy cod fritters, black bean soup, kettle-cooked stews, lamb, fried beefsteak and onions, plus barbecued pig. For desert, island guests enjoy some of the finest banana cupcakes, custard and nisperos de batata, or sweet potato balls with cloves, coconut and cinnamon. Then, don’t forget to tantalize your taste buds with Puerto Rican coffee, beer or rum of any shade, the national drink.

As the sun sets, the fun explodes from the cobble-stoned city of San Juan to Santurce and the Condado-Isla Verde strip. Place your bet at hotel casinos, enjoy fantastic live jazz and wild nightclubs. Then take a midnight dip in the temperate tropical waters. Visit Mosquito Bay in Vieques and watch the bioluminescence display among beach-lined mangrove trees. Tour the Phosphorescent Bay in La Parguera, where affordable boat rides escort you into darkness to watch a thrilling display of underwater fish flashing neon-green lights.

Get away from it all, unwind and refresh in Puerto Rico. To learn more about fantastic seasonal travel deals, visit Vasrue.com Travel, today.

Prescribed Meds & Its Effects On Your Mouth

Prescribed Meds & Its Effects On Your Mouth

Some medications can affect your teeth and gums. It is mainly because of the composition of the medicine that you are taking in. When you are experiencing any of these, you should consult the doctor so that it will be treated immediately. So, what are the common effects of the medications to the teeth and the gums?
Abnormal Bleeding. Some medications like the anticoagulants and the aspirin can cause the gums to have an abnormal bleeding. They lessen the clotting ability of the blood and this leads to abnormal bleeding during an oral surgery. Before undergoing any surgical procedure in the mouhth, it’s important to let your dentist know that you are taking in some aspirins or anticoagulants so that precautions can be done to minimize the bleeding of your gums. Also, when brushing your teeth, you should use a toothbrush with soft bristles to reduce the gum bleeding.
Tissue Reactions. If you are taking in some medications for blood pressure, chemotherapy, oral contraceptives and immunosuppressive agents, there is a possibility that you can develop some tissue reactions on your gums. Your gums can be inflamed, you can develop a mouth sore, or the tissues on your gums and your mouth can have some discoloration. When having this kind of medication effect, you should let your dentist know it beforehand. A special dental care will be prescribed to you to ease the pain or the discomfort that you are feeling and to prevent these tissue reactions as much as possible.
Gum Swelling. The gum enlargement can occur when you are taking medications for epilepsy and other antiseizures, cardiovascular medications such as calcium channel blockers, and immunosuppressant drugs. The gum enlargement may sometimes cause you to feel uncomfortable. Also, an enlarged gum is more sensitive than a normal gum. While you are taking any of these medications that can cause gum enlargement, you should take an extra care when brushing your teeth and flossing. The best solution for this medication effect is to consult your dentist so that he or she can give you the specific dental instructions to treat this gum enlargement.
Tooth Cavity Risks. Medications that contain sugar, especially those that are prescribed to kids, can cause the cavity to form on the teeth. The medicines that contain sugar include antacid tablets, cough drops, chewable tablets, antifungal agents, and vitamins. Taking in too much of these medicines can lead to the formation of cavities on the teeth.
To avoid having cavities while taking these medicines, it is best to drink these medicines in the tablet form and they should be taken in after having a meal so that you can brush your teeth afterwards. Do not take in these medicines just before going to bed. The sugar will be left on the teeth and that will lead to the formation of the cavity. You can also chew a sugarless gum as an alternative for brushing your teeth.
Teeth and Gum Discoloration. There are some drugs also that can alter or change the color of your gums and teeth. Some of medicines include the minocycline, a treatment for acne, and the chlorhexidine, a gum disease treatment. The minocycline leaves a black pigmentation on the gums. Also, it leaves a grayish color on the teeth. The chlorhexidine, on the other hand, can leave a stain on the teeth.
Discuss a tooth-whitening procedure with your dentist if you want to remove the stains that were left on your teeth.

Knee Replacement Surgery: A Women’s Health Issue. Delaying Treatment Can Harm Women’s Long-term Mobility And Quality Of Life

Knee Replacement Surgery: A Women’s Health Issue. Delaying Treatment Can Harm Women’s Long-term Mobility And Quality Of Life

Osteoarthritis, also known as degenerative joint disease, affects more than 20 million Americans-and women are suffering from greater osteoarthritis-related disability than men. Yet the topic of knee replacement surgery is rarely raised when women’s health issues are discussed, even though osteoarthritis plays a significant role in driving the need for joint replacements.

Increased awareness of this issue is critical, since women today often wait too long to undergo knee replacement. By delaying the surgery, women with chronic, disabling knee pain forfeit the benefits of pain reduction, improved mobility and increased quality of life that can be offered by the procedure.

According to a 2000 study in The New England Journal of Medicine, women are three times more likely than men to suffer from continuous knee pain and three times less likely than men to undergo needed knee replacement surgery. They also have worse joint function when they do turn to surgery, which suggests that they wait longer before getting treatment.

Why are women waiting? Women are delaying surgery for a number of social and psychological reasons, from worries about caring for their families during recovery to myths about the surgery itself. Women may sometimes avoid knee replacement because of the conventional wisdom that surgery is only recommended when discomfort turns into disability that the patient can’t tolerate. Yet a 1999 study in Arthritis & Rheumatism found that those who get early treatment tend to have less postoperative pain and better knee function after surgery.

Women may also think it’s better to delay surgery until they’re older because they believe that knee implants don’t last. The reality is that the unique rotating platform knee replacements are designed to help improve wear reduction compared to older knee replacement technologies. A recent follow-up of a study in The Journal of Bone & Joint Surgery showed that even after 15 years, more than 97 percent of the rotating platform knees in the study are still performing.

“Many women suffer needlessly and give up the activities they enjoy,” says Wayne M. Goldstein, M.D., Clinical Professor of Orthopaedics at the University of Illinois at Chicago, and founder and president of the Illinois Bone & Joint Institute. “New innovations in orthopaedic technology and knee replacement surgery can restore their ability to enjoy an active life.”

Dr. Goldstein adds, “Many women think that chronic pain is just part of getting older. But knee pain can often be healed. I encourage anyone who suffers from severe, debilitating knee pain to talk to their surgeon about their treatment options.”

Losing Weight And Keeping It Off

Losing Weight And Keeping It Off

Losing weight is something that everyone strives to achieve. However, it must be made clear that weight loss doesn’t entirely depend on the amount of exercise you get. Learn about ways that you can lose weight and keep it off. The article below outlines some great ideas for you to use in your endeavor for weight loss.

One tip for losing weight is to exercise regularly. Working out a lot on the weekends may make you feel like a warrior, but a half hour of activity 5 days a week is more beneficial and keeps your metabolism active. Take a walk with your family or a friend for 30 minutes in the evening, go biking, or do some cardio. dancing indoors.

Give yourself permission to enjoy your favorite but fattening foods in moderation. Completely denying yourself is a sure way to sabotage your weight loss plans. Instead, have a small slice of cheesecake as a reward or treat. By sampling your favorites you are less likely to give in to the urge to binge on fattening foods.

Avoid all fried foods! All fried foods contain calories derived from the oil in which they were made. This adds needless calories to your diet along with no extra nutrients. French fries, for example, contain more calories from the oil they were made in than the potatoes they actually are.

Although there are many exercises which can help or assist you in your weight loss, there is nothing better than jogging. Running and jogging can be done anywhere so it is very simple, but the best part is that you use your entire body, so it helps to shape things up.

A great way to help you lose weight is to invest in a video game system that promotes fitness such as the Nintendo Wii. If you have some friends over and play on the Wii Fit, you’ll have a blast and you’ll burn quite a few calories.

A great way to help you lose weight is to slowly start adding healthier alternatives each day. Going headfirst into a diet will likely result in failure. By slowly becoming accustomed to healthier foods you’ll be more likely to stick with your diet and you might learn to savor these new foods.

The way that you cook your foods is optimal in your quest to lose weight and keep it off for good. Instead of frying your food, you can choose roasting instead. This will preserve the flavor and reduce the amount of fat and grease that you consume on a daily basis.

Allow yourself to have snacks that you enjoy. If you feel deprived, you may binge on unhealthy foods. That can lead to guilt, more overeating and you could possibly abandon your weight loss efforts. The main key to snacking smartly, is portion control. Decide how much of a treat you are going to have and then stick to it. You can also learn to cook your favorite recipes with healthier substitutions.

Everyone wants to lose weight for many personal reasons. It doesn’t always matter how much you exercise, especially, if you’re not eating as your should. Learning about different weight loss methods is always the key to your victory. Use the tips from the article above for an utterly successful approach to weight loss.

Recipe: peri peri kari – mozambique fiery shrimp curry

Recipe: peri peri kari – mozambique fiery shrimp curry

Mozambique Fiery Shrimp Curry (Peri Peri Kari)

Serves 4

1 1/2 pounds large shrimp, deveined and peeled with the tail left on
1 teaspoon curry powder
1 tablespoon lemon juice
3 tablespoons unsalted butter or peanut oil
2 teaspoons minced garlic
1 small (3 ounce) red onion, peeled and minced
2 teaspoons peri-peri paste (see recipe below) or
2 teaspoons minced fresh, green chiles with seeds
2 medium-size ripe tomatoes, minced or pureed with skin
1 teaspoon lemon thyme, or 1/2 teaspoon thyme
plus 1/2 teaspoon lemon zest
2 tablespoons finely chopped parsley
2 teaspoons paprika
1/2 cup chicken broth or water
Coarse salt to taste

In a bowl, toss the shrimp with curry powder and lemon juice and set aside.

Heat 1 tablespoon of the butter in a large saute pan over high heat until hot. Add the garlic and the shrimp, toss and stir until they turn pink and cut up, about 2 minutes. Remove the shrimp into a bowl.

Add the remaining butter to the pan along with the onions. Reduce the heat to medium-high and cook, stirring, until the onions are soft and begin to brown, about 4 minutes. Stir in the peri-peri paste, tomatoes, lemon thyme, parsley, paprika and the broth. Cook until the tomatoes are soft and the sauce has thickened, about 3 minutes.

Return the shrimp to the sauce and cook until the contents are heated through. Check the seasoning and add salt to taste.

Serve over plain cooked rice.

Indian-style Peri Peri Sauce

Makes 1/3 cup

1/2 cup sliced fresh hot red (or green) chiles,
about 10, 5-inch long chiles
2 teaspoons tomato paste or 4 teaspoons tomato puree
1 teaspoon lemon zest
1 teaspoon ground cumin or cumin seeds

Combine all the ingredients in a blender or a food processor and process until the chiles are finely minced to a paste. If you are using the cumin seeds, it will not be completely ground which is perfectly acceptable.

Julie Sahni?s Homemade Curry Powder

Makes 1 cup

2/3 cup coriander seeds
1 1/2 tablespoons cumin seeds
1 tablespoon yellow mustard seeds
1 tablespoon fenugreek seeds
1 tablespoon white peppercorns
24 whole green cardamom pods, about 1 tablespoon
5 dried, whole red chiles, broken into bits
1 (3-inch) cinnamon stick, broken into bits
1 teaspoon fennel seeds
1 teaspoon whole cloves
1 teaspoon celery seeds or dill seeds
2 tablespoons turmeric
1 tablespoon paprika
32 dried kari leaves or mint leaves
2 teaspoons ground ginger powder
1 teaspoon ground mace or grated nutmeg
1 to 9 teaspoons cayenne

Combine coriander, cumin, mustard, fenugreek, peppercorn, cardamom, chile, cinnamon, fennel, clove, and celery seeds in an unseasoned frying pan. Roast the spices over medium-high heat, stirring, until they are lightly colored, about 5 minutes.

Remove and cool spice-mixture before grinding into a powder in a coffee grinder. Transfer the curry powder into a jar, cover tightly and store in a cool dark place.