healthy – Oh Lord Help Us

A Healthy Treat? Yep!

Be Healthy, Eat, Recipes, Stay SaneJuly 24, 2016

I was introduced to these by my super awesome cycle teacher who is also a health coach and an all around super gal. She brought these to me after my daughter was born along with a healthy meal for my family. I was amazed that something so yummy could also be healthy.

When my husband and I decided to do Whole 30 last fall, I began making these on a regular basis. I was continually modifying the recipe until I found exactly how I wanted it. It definitely helped curb the sweet cravings.

And now I am sharing it with you!

Ingredients

~30 dates, dried and pitted
2 Tb chia seeds
1/2 cup almonds (or nut of choice)
1/4 cup cacao powder (or cocoa-it tastes yummy, just not the same health benefits)
1 tsp cinnamon
1 Tb coconut oil
1 Tb vanilla extract**

Directions

Step 1: Place all ingredient in food processor, and blend until well mixed.

Step 2: Roll into 1 inch balls. Store in refrigerator for up to 2 weeks.

Yields approximately 15 energy bites.

**Please note, the vanilla extract is technically not allowed in Whole 30. But if that is not a concern for you, I highly recommend adding it!

Enjoy!!

Simple Homemade Deodorant

Be Healthy, Save, Stay SaneMay 15, 2016

In the past 6 months I have had more conversations about deodorant than most people probably have their entire lives. What a strange topic of conversation. “Hey, have you tried this deodorant? Do your pits smell? Do you sweat excessively?” I’m a blast at parties, let me tell ya. Just so you know, I’m not completely crunchy. I’m maybe chewy with a crunchy center.

It started to bother me that anti-perspirants/deodorants actually do what they say. Our bodies are suppose to sweat. Is it awkward sometimes? Sure. But what is happening to our insides when we block up all that sweat? And what are these chemicals that we are applying to a very porous part of our bodies?

There are studies saying aluminum in deodorant is evil, and studies saying that it’s perfectly fine. Who do we believe? I think that if I can make a choice to eliminate the concern (and save some money) then that’s what I’m going to do.

You decide for yourself.

To help I have broken down the ingredients for a popular anti-perspirant/deodorant and also included my recipe for a homemade deodorant that is simple to make, and of course inexpensive.

Ingredients in Secret Original Invisible Solid

Aluminum Zirconium Trichlorohydrex Gly: There are several different types of aluminum used in different brands. They block the pores to reduce perspiration.
There is thought that the aluminum is linked breast cancer. I also wonder if the toxins being blocked in the body could be linked to this (I have not been able to find a study stating one way or the other). There is also thought that the aluminum absorbed into the skin is linked to Alzheimer’s disease.
Cyclopentasiloxane: A skin conditioner.
One or more animal studies have shown tumor formation at moderate doses. Has also shown to be possible endocrine disruption, neurotoxicity, and an environmental toxin.
Stearyl Alcohol: An emulsifying agent.
Possible skin irritant, environment toxin.
C12-15 Alkyl Benzoate: Skin-conditioning agent.
Possible environment toxin.
PPG-14 Butyl Ether: Skin-conditioning agent.
Hydrogenated Castor Oil: Skin-conditioning agent.
Petrolatum: Skin-conditioning agent.
Considered to be toxic and harmful to humans.
Phenyl Trimethicone: Skin-conditioning agent.
Talc: Absorbent.
Has been linked to different types of cancer.
Cyclodextrin: Absorbent.
Fragrance: To make us smell good.
The FDA allows this on the product label to represent an undisclosed mixture of various chemicals and ingredients. They have been associated with allergies, dermatitis, respiratory problems and possible effects on the reproductive system.
Mineral Oil: Skin-conditioning agent.
Possible human immune system toxicant or allergen.
Behenyl Alcohol: Binder.

Now you might be thinking, “This chic has lost her mind. There is no way I’m going to stop using my store-bought deodorant.” And that’s cool.

Or you might be thinking, “What else can I do?” Well, this is the recipe my husband and I have been using for several months now (we thought it best to experiment with this together) and we have no intention of going back.

Some things I want to be upfront about:

I first made some with benzonite clay, but I felt like it was making me stinky, so I made some without. It was better, and then shortly after I received a notification saying that the kind I had purchased had been contaminated with lead and to throw it out (I was refunded). So make sure you research where your stuff is coming from.
I also used tea tree oil at first. It got to where I couldn’t tell if I was stinky, or if it was the oil. That doesn’t work for me, so I switched to lavender and haven’t had any problem since.
I used an old deodorant container to hold my new stuff. I discovered there were holes in the bottom after I scraped out the old stuff, so I put some masking tape in the bottom so the new stuff wouldn’t pour out the bottom.
This deodorant is really only good for a day. Max. So if you are not planning on showering every day, then you at least have to wash your pits. Please.
I have not been able to tell a difference in my perspiration. Of course, summer is just beginning.
One day I saw a friend while I was out running, and I ran up to hug her. We were both sweaty, so she didn’t mind. She actually told me I smelled good. True story.

Simple Homemade Deodorant

Ingredients and Price Breakdown

1 Tb Coconut oil $0.14
1 Tb Shea butter $0.47
1 Tb Beeswax $0.22
1.5 tsp Baking soda $0.01
1.5 tsp Arrowroot powder $0.06
4 drops Lavender essential oil $0.13

Total: $1.03 for approximately 2 oz.

Step 1:

Place coconut oil, shea butter, and beeswax in either a pot to melt on the stove, or in a glass dish to melt in the microwave. It takes about a minute to melt in the microwave. The beeswax is last to melt.

Step 2:

Add baking soda and arrowroot powder.

Step 3:

Stir and add essential oil.

Step 4:

Pour into the container. Be sure to have the container ready and close by. It will start to solidify quickly!!

Let me know what you think!

Want to try this later? Then Pin it!!

Where I got my information:

http://secret.com/en-us/original-invisible-solid
https://www.ewg.org/skindeep/ingredient/701741/CYCLOPENTASILOXANE/
https://www.ewg.org/skindeep/ingredient/706325/STEARYL_ALCOHOL/
https://www.ewg.org/skindeep/ingredient/700898/C12-15_ALKYL_BENZOATE/
https://www.ewg.org/skindeep/ingredient/705247/PPG-14_BUTYL_ETHER/
https://www.ewg.org/skindeep/ingredient/702919/HYDROGENATED_CASTOR_OIL/
https://www.ewg.org/skindeep/ingredient/704786/PETROLATUM/
https://www.ewg.org/skindeep/ingredient/704817/PHENYL_TRIMETHICONE/
https://www.ewg.org/skindeep/ingredient/706427/TALC/
http://www.cancer.org/cancer/cancercauses/othercarcinogens/athome/talcum-powder-and-cancer
https://www.ewg.org/skindeep/ingredient/701732/CYCLODEXTRIN/
https://www.ewg.org/skindeep/ingredient/703977/MINERAL_OIL/
https://www.ewg.org/skindeep/ingredient/700659/BEHENYL_ALCOHOL/
https://www.ewg.org/skindeep/ingredient/702512/FRAGRANCE/#

Antiperspirants – Aluminum & Alzheimer’s Disease

Antiperspirants – Aluminum & Breast Cancer

Legacy of Beauty

Love, Parent, Stay SaneMarch 13, 2016March 13, 2016

It’s normal for a baby to smile at themselves in the mirror. It’s even listed as a developmental action that babies do around 4 months old. So I know that my baby girl is not the first to do this, but my goodness, she sure is cute when she does. Her little face just lights up. She is happy to see that other little person smiling back at her.

When she first started doing this, it struck me, when did we stop smiling at ourselves in the mirror?

Stop It!!

I’m my own worst critic. Standing in front of the mirror, examining, critiquing, judging. I’m too pale, too flat chested, too much skin around my belly, and my hair has too many cowlicks. This is not the example I want to be for my daughter. It is not the legacy I want to pass on. I want her to know that she can accept herself for who she is, and even like who she is without feeling guilty. There is nothing wrong with her or her appearance. I want her to know that beauty is not defined by the way we look, or the comments of others.

It is ridiculous how many voices we listen to in our heads. First we tear ourselves down, thinking that we are not “enough.” And then when we start to change the voice in our head, and feel good about who we are, we feel guilty for being confident and worry that we sound arrogant and conceited.

This past week I was holding my daughter and looking in the mirror. At first I said, “Look at that pretty girl.” And I felt troubled, knowing that I want to pass on a legacy of beauty. So I said, “look at those pretty girls. They are beautiful, and healthy, and strong!”

Epiphany

I don’t fix myself up to become beautiful. I fix myself up because I am beautiful.

I don’t make myself look pretty because I need to feel confident. It is simply that I am worth spending time on. I do not want my daughter to think she needs makeup and perfect hair to be deemed beautiful. I want her to see her outward appearance as an expression of the beauty within her.

I don’t eat good things to become healthy. I eat good things because I am healthy.

I don’t deny myself doughnuts because I need to lose weight. I make healthy choices because my body is worth taking care of. I do not want my daughter to become obsessed with food, neither over-indulging, nor over-denying. I want her to see food as nourishment, not as a comfort or as something to control.

I don’t exercise to become strong. I exercise because I am strong.

I don’t run to prove myself to others. I run because God created me with the ability and desire to do so. I do not want my daughter to feel pressure to be someone she is not. I want her to be confident and strong, knowing who God has created her to be.

If we are always striving to become something, we never experience the freedom of being what we already are.

Quick! Go find a mirror and smile at yourself. It’s ok to like that beautiful person smiling back at you. She is pretty remarkable!

xoxo

Do you know other beautiful, healthy, strong mommas that need to know their worth?

I Am Enough

Love, Stay SaneJanuary 3, 2016

This here is a safe place. A place we can be honest. A place we can trust each other. So please allow me to speak from my heart.

I have often felt like I am ruining my children. And am critical of my body. And am disappointed in myself, annoyed by myself, and frustrated with myself.

But…

Not as much as I once did. (Hallelujah!)

There are times I do not react to my children in the right way. And at times I don’t make healthy choices. At times I do disappointing things, annoying things, and frustrating things.

But…

I am not those things. (Hallelujah!)

I changed the dialogue in my head.

I was already doing this for my children. I speak over them what I want them to be. Sweet, loving, hard working, good. Not always easy to do. Sometimes I want to call them punks, brats, selfish, and annoying. And sometimes they are acting like those things (I’m not unrealistic). But they are not those things.

This may seem so awkward at first. Like you are lying. I assure you, you are being honest with yourself. I guarantee there has been at least one moment in your life you achieved the trait you are aspiring to live out. Think about that time, and speak it over yourself with faith.

Now faith is the assurance of things hoped for, the conviction of things not seen. Hebrews 11:1

Repeat After Me…

I am loved

I am healthy

I am beautiful

I am enough

I am kind

I am generous

I am happy

I am patient

I am fun

I am confident

I am wise

I am a good mom

So what do we do with ourselves when we do fail to be what we aspire to be? Acknowledge it. Confess that it was wrong. Ask for forgiveness (from God, our spouse, our children, our friends). And say…

I am forgiven!

Our actions do not have to define us, but can if we allow them. If we will change the dialogue in our heads, our actions will follow.

Finally, [mommas], whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things. Philippians 4:8

xoxo

ps. Don’t forget to subscribe. Subscribers have access to my new meal plan “Dinners for a Month” for free! Save money and reduce your time in the kitchen.

Baby Steps

Be Healthy, Stay SaneDecember 27, 2015January 5, 2017

“Baby steps to the elevator…”

“Baby steps on the bus…”

“Baby steps to 4 o’clock…”

-Bob Wiley (Bill Murray in What About Bob)

I’ve been told that my health and fitness level is intimidating. I thought this was absurd, but then I started to see how it could come across like that. Both my hubby and I are pretty passionate about fitness, and try to make healthy choices. But this was not always the case, and it did not happen all at once.

We rarely eat out, and our meals are cooked with healthy ingredients, but it did not start this way. When my hubby and I were first married I ate toaster strudels for breakfast. After lunch I would eat a candy bar pretty much everyday. For dinner we ate a lot of frozen meals and instant potatoes.

My hubby is a proponent of protein shakes. He now uses a pharmaceutical grade whey protein. But over a decade ago he used soy protein. It was causing lumps to form in his pectorals. Too much soy can do wicked things to our bodies.

I started running in high school, but never long distances. It started with just a few miles to stay in shape. Then this hot guy (not yet my hubby) asked if I wanted to run a 5 mile Thanksgiving day run with him…. Then I completed a 10K…. Then a 10 miler…. Then a half marathon…. Then a marathon…. Then 15 more marathons….

The point is, we made and are still making gradual small changes to become healthier.

Baby Steps

Why not take Bob Wiley’s advice and “baby step” to a healthier you?

~Prepare meals ahead of time so there are healthy ones ready and available.

~Swap canned veggies with frozen.

~Switch to organic in one category at a time. Organic food can be expensive if you switch everything all at once. Start with just bread. Then switch the meat. If you gradually switch over, it won’t be such a shock on your wallet.

~Replace sodas with sparkling water and a lime/lemon. Don’t get me wrong, this is a sacrifice. But it does satisfy the craving for something with fizz.

~Replace chemical-laden household and beauty items with natural ones as you run out. Don’t feel like you need to dump all your cleaning and beauty items in the trash, that would be wasteful. And we all hate wasting money!

~Add to your workout. Maybe this will be just 5 extra minutes. Or an extra mile. Or an extra day a week. Or a new workout. If you’re not exercising, then start with something that is manageable.

There are still ways that I know I can improve and become healthier. For instance: I buy mostly organic, but not totally. And I still eat snacks that I know are not the healthiest option. And I still have a weakness for doughnuts. But the point is to be making progress. It doesn’t matter where we are on the journey. Just that we are on the journey.

Before you know it, you’ll be saying:

“I feel good. I feel great. I feel wonderful!” (Another Bob Wiley quote. Now go watch What About Bob!)

xoxo

How To Develop A Meal Plan

Be Healthy, Eat, Save, Stay SaneOctober 28, 2015January 29, 2016

Ain’t nobody got time for that!!

This bit of bad grammar is brought to you by my desire to reduce the amount of time we spend in the kitchen. We are busy moms! We have babies to feed and kids to drive to practice and games to play outside (and maybe naps to take)!

Rules

For the way I do my meal planning, there are just two rules.

Rule #1 You have to have a crock pot and microwave. This is the one I love. It leaves the meat so tender that it just falls apart.

Rule #2 You have to be okay with leftovers. I prefer to cook 3 big meals and then reheat, rather than 7 small meals.

Steps

Step #1 Make a list of foods you already have on hand. Especially items that may be about to expire.

For instance, if you have a head of broccoli that has been sitting in your fridge for a week, then your first meal is going to be include broccoli. In this photo you can see that I have starred the kale and avocado letting me know that they need to be used. I hate throwing out food.

Step #2 Make a list of meals that you would like to eat.

Obviously, choose meals that include what you already have. If you don’t have items already in your fridge, then it’s free game!

Step #3 Schedule those those meals while considering if they will work with your family’s schedule.

We are not home Tuesday and Thursday afternoons before dinner time, so a casserole would not work on those days because no one will be home to put it in the oven. On those days we either use the crockpot or have leftovers warmed up in the microwave.

Step #4 Write down a list of ingredients you will need to get.

Go through your recipes, or your mind, to make sure you have everything you will need on hand.

Step #5 Find time to go to the store.

Remember to take the list with you!!

Tips

Tip! Plan a months worth of meals and then shop at a wholesale store.

Tip! Use fresh ingredients first and end with frozen meat and veggies.

Tip! Freeze unbaked casseroles if you want to prepare for more than a week at a time.

Tip! Roast veggies and put in storage containers to reheat with crock pot meals.

Hopefully this simplifies meal planning. Or you can leave all the work to me! Simply subscribe to Oh Lord Help Us with your email. Starting in January I will send you a month’s worth of meal planning, complete with recipes, shopping lists and price per serving breakdown.

xoxo

photo credit: Benjamin Faust

Learn From Others. Be Encouraged. Repeat.

Be Healthy, Save, Stay SaneJanuary 5, 2015March 20, 2016

I think it is so valuable to surround oneself with positive, encouraging, and challenging people. And then to learn from them. There is so much that we can learn from others. When we moved to South Carolina a year and a half ago one of the first things we did was join the YMCA. It has had a tremendous positive impact on our family. And part of that is because I met Chris my first week being there. Right away she made me feel so welcomed and talked with me like she had known me for years. Over the next year she challenged me physically and nutritionally to be stronger and healthier. And it’s her fault that I started competing in triathlons! While she is being an encouragement to others, she is a wife, mother, health coach, fitness intstructor, and business owner. This is definitely someone that I want to learn from, and she was generous enough to let me interview her so that you can learn from her as well.

What all are you juggling at the moment?

I’m teaching fitness classes which is an ongoing thing. Also building my business which includes planning and customizing online detox programs, updating the website, marketing, and making connections with other local business owners with a simular passion. And for the past year I’ve been studying functional nutrition online at Replenish which is part of Holistic Nutrition Labs.

What does a typical day look like for you?

I start with a workout either on my own or teaching a class. Then it’s a couple hours working on the computer building the business. Once it’s 3 O’Clock, it’s all about the kids! Picking them up, completing homework, going to activities, and cooking dinner. And of course mixed in there is grocery shopping, and cleaning. I don’t have a house cleaner yet!

We can’t do it all, and have to sacrifice certain things at times. What do you sacrifice?

Well, I’ll tell you what I don’t sacrifrice. I don’t sacrifice my workouts, or cooking for my family, and my kid time. What I do sacrifice is building my business. There are so many ideas that I have and want to do, but I have to say it’ll come later because there is not the time for it right now. It’s hard sometimes though, because I get real excited and I’m passionate about it and want to try something, but then I am overbooking myself and I get stressed and end up taking it out on the family. It’s a constant going back and forth and trying to find and keep that balance.

Is your house clean right now?

It’s picked up, but there is dust on the baseboards. My husband appreciates organization, so to honor him I keep it picked up. But my junk drawer is junky!

Do you have any money saving tips?

I shop around different grocery stores. Mainly I go to Trader Joes, Publix, and Wholefoods and shop whatever is on sale and in season. This means that sometimes I am meal planning on the fly. Also I will buy in bulk for things that I know we will use, but if I’m making a new recipe I will go to Earth Fare to their spice section and just buy what I need for the recipe in case I don’t like it. That way I don’t buy a whole bottle of a spice that I would maybe not use before it expired. And we don’t eat out. I’d rather spend that money on an organic meal to make at home. I guess I spend a lot of time at grocery stores!

It’s encouraging for me to know that I am not alone in this universe with wanting to do more than I have the time or energy for. It’s healthy to prioritize, and it’s okay to let things further down the list be neglected at times.

If you would like to connect with Chris (and you should) to learn and be challenged, you can visit her website at www.nourish2live.com, or on Facebook.

I’m Done Running

Be Healthy, Stay SaneNovember 18, 2014

This has been the “Year of the Race” for me. Six trail races, two triathlons, and two marathons. I am ready to hibernate.

My last run before this past marathon got me thinking. I once believed that runners were running from something. I realized that I’m not running from something. I’m running to something. This has not always been the case.

I’ve been running since I was 14, and it was truly because I enjoyed it (and didn’t have the coordination to play a sport with a ball). My first road race was when I was 21. Then I attempted twice to train for a marathon but had to quit because of injuries. When I finally did accomplish it, it was because I was running away.

In March of 2003 my mom went into the hospital suddenly. She had cancer and was in a drug-induced coma. The doctors didn’t expect much, but we had hope. In June, my hubby and I moved to Atlanta. In July, she was gone. I had so much anger, and hurt, and heartbreak. I was in a new city with a new job with no friends and no family. So I ran. And ran. And ran. It was my therapy.

After my first marathon I decided to do another, and another, and…you get the point. Somewhere along the way I did let go of the anger, and was able to find peace and even joy in the heartbreak I had experienced. But any time my world starts to crumble, I plan another race. Hence these past two marathons.

Back in August I found out I was expecting again! And then that I was having a miscarriage (my second). I cried and yelled and cussed when I first discovered that I was losing it. But when they gave me the official word, nothing. Not a drop of saline came from my eyes. For nearly two months. Until my last training run. And I realized that I had been running away again. This song came on. Here are the lyrics:

You are good, You are good
When there’s nothing good in me

You are love, You are love
On display for all to see

You are light, You are light
When the darkness closes in

You are hope, You are hope
You have covered all my sin

You are peace, You are peace
When my fear is crippling

You are true, You are true
Even in my wandering

You are joy, You are joy
You’re the reason that I sing

You are life, You are life,
In You death has lost its sting

Oh, I’m running to Your arms,
I’m running to Your arms.
The riches of Your love
Will always be enough
Nothing compares to Your embrace
Light of the world forever reign

You are more, You are more
Than my words will ever say

You are Lord, You are Lord
All creation will proclaim

You are here, You are here
In Your presence I’m made whole

You are God, You are God
Of all else I’m letting go

Oh, I’m running to Your arms
I’m running to Your arms
The riches of Your love
Will always be enough
Nothing compares to Your embrace
Light of the world forever reign

My heart will sing
no other Name
Jesus, Jesus

Oh, I’m running to Your arms
I’m running to Your arms
The riches of Your love
Will always be enough

And at that moment I decided that I’m not running away any longer, I’m running to my Lord, my Savior, my Love. That night I cried, and it felt so good.

Now don’t get me wrong, I’m sure there will be more heartbreaks in my future. And I’m sure I will be out there running. It is my stress reliever and therapy. The Lord has made me with the ability and the desire to do so. But I know that I will be running to the promises that He has for me.

Warm Soup and Golden Buns (what you’ll get from me if you ever have a baby)

Eat, Save, Stay SaneNovember 6, 2014

I love my veggie soup. It’s so yummy, so easy, and so inexpensive. It also has no onions, no garlic, no broccoli; so it’s perfect for new moms that may be nursing. There is also enough for leftovers, so the new mom gets two meals out of it.

I made this this past weekend for a family in our church. We were also going over to a friends house for trick or treating and she was making beef stew. So I decided to make some rolls to go with both! This is my hamburger bun recipe, I just didn’t flatten them so they have more of a roll look about them.

First, the veggie soup recipe:

Ingredients:

20 oz package ground turkey

1 jar of spaghetti sauce

4 cups of mixed veggies (frozen or two cans)

1 quart chicken broth

1 tsp salt

Step 1:

Brown the turkey.

Step 2:

Add everything else and let simmer for at least 30 minutes.

See? How easy is that?

Here’s the price breakdown. I got everything at Aldi. I prefer to use frozen veggies, but they didn’t have it, so I used the can version. But they do have organic spaghetti sauce and chicken broth which I love!

Ground turkey $3.29

Spaghetti sauce $1.79

Mixed veggies $1.30 (for 2 cans)

Chicken broth $1.69

Total: $8.07 for 6-8 servings. That’s $1.01-$1.35 a serving!!!

Now for the hamburger buns/rolls:

Ingredients:

1 cup milk

1/2 cup water

1/4 cup butter

4 1/2 cup all purpose flour

2 1/4 tsp yeast

2 Tb honey

1 1/2 tsp salt

1 egg

Step 1:

Heat milk, water, butter in saucepan until butter has melted.

Step 2:

In large bowl mix 1 3/4 cup flour, yeast, and salt.

Step 3:

Mix in milk mixture, egg, and honey.

Step 4:

Add remaining flour and knead until smooth and elastic (about 8 minutes).

Step 5:

Divide into 16 equal parts. Shape into balls and place on greased baking sheet. Leave as balls if you are making rolls, flatten them if you are making hamburger buns. Cover and let rise 30-45 minutes.

Step 6:

Bake 400 degrees for 10-12 minutes.

Watch out for sneaky husbands!

Here’s the price breakdown:

Milk $.24

Butter $.37

Flour $1.05

Yeast $.31

Honey $.27

Salt $.01

Total: $2.25 for 16 and there is no yoga mat foam in the ingredients. Did you hear about that? Crazies.

Tortillas For All!

Be Healthy, Eat, Save, Stay SaneOctober 29, 2014

This weeks healthy money saving recipe is for tortillas. They are yummy, cheap, and have no soy. Yep, chances are the tortillas you bought at the store have soy. These use olive oil. Much better.

Now, I must be honest. These are not as “flexible” as the tortillas you get at the store. I’m sure this is because it uses olive oil and not lard or soybean oil. We wrap them in a wet paper towel and then warm it up in the microwave and it works fine for quesadillas, fajitas, sandwich wraps, etc.

Ingredients:

3 cup All Purpose Flour

1 tsp salt

1 tsp baking powder

1/3 cup olive oil

1 cup warm water