Mulberry Mania

I have a mulberry tree. It is huge. Therefore, I have tons of mulberries this month which I absolutely LOVE! Besides the fact that they are perfectly sweetened, here are other reasons I love them.

Healthalicious Easter Side Dishes

When it comes to holidays, our family always serves buffet style, and everyone brings a dish or two to share. The best way to ensure that healthy choices will be available is to bring them yourself. My girls are making desserts, and I am making two sides. Here is what I will be bringing. Click on the links for the complete recipes. And both can be made the day before!

  1. Fajita Quinoa – I’m going to add fresh tomatoes and avocado to the top as well this time.fajitaquinoa

2. Cool Zucchini, Carrot, and Radish Salad – You can substitute any root vegetable here. This is definitely better once it has had a chance to sit overnight.

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National Chia Day!

Today, March 23rd is National Chia Day. Here is my favorite way to eat chia. It’s my daily treat to myself. I hope you give it a try – it’s high in protein, good fat, and it’s slightly sweet and overall simply delicious!

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I love chunky peanut butter, but I want to get more than just peanuts into my daily diet, so I’ve been creating my own chunky nut butter. I make a large batch of this, and then I put a big dollop of it in a jelly mason jar. It is then ready for me to take (along with a spoon) for an easy snack on a busy day. You can use any variety of nuts and seeds and spices.

  • 2 cups of organic peanut butter

  • 1/4 cup pumpkin seeds

  • 1/4 cup chopped walnuts

  • 1/4 cup hemp seeds

  • 1/4 cup chia seeds

  • 1/2 teaspoon cinnamon

Method 1:  Place all the ingredients into a food processor and pulse until the nuts and seeds are mixed.

Method 2: Place peanut butter into a large glass bowl. Microwave for 30 seconds and stir. Microwave another 30 seconds and add all the remaining ingredients and stir until mixed.

Store the chunky nut butter in a air-tight container in the refrigerator.

 

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Staying Cool with God

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My soul will be satisfied as with fat and rich food, and my mouth will praise you with joyful lips, when I remember you upon my bed, and meditate on you in the watches of the night; for you have been my help, and in the shadow of your wings I will sing for joy.

My soul clings to you; your right hand upholds me. Psalm 63:5-8

I LOVE this podcast from Revelation Wellness and Alisa Keaton. She talks about how certain foods inflame our bodies and how we need to cool our bodies with the right, anti-inflammatory foods. But, more importantly, we need to remember that it is the Lord that spiritually keeps us cool and fills the void, heals the hurt that we try to fill with food, or relationships, or approval from others, or whatever we tend to lean on for comfort and assurance.

Please take an hour and listen to this to encourage you in both your spiritual and physical journey. I would love to hear back form you on what you gleaned from this podcast!

 

Americans are Over-medicated

“We are 4.4 percent of the world population but we use 52 percent of the drugs in the world.  These drugs further damage our bodies and we continue to form diseases that rob us of our quality of life and life itself.”  In an article by Dr. Sue Aery, we are reminded of the poor choices the average American makes especially in regards to lack of exercise and gut-destroying food. My girls have been learning the importance of gut health in terms of pH levels where acidic stomachs promote disease and guts in an alkaline state help combat disease. As we have studied the gut, we have been reminded that our main goal is to stay far away from processed foods, dairy and meats and opt for a plant-based diet. It is then that we are better equipped to fight off infections, sickness, and disease. May your week ahead be a jumpstart for a diet that promotes a healthy gut!

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Holistic Recovery

I suffered a pectoral strain about a week ago. This caused compensation in my upper body, so the pain traveled from my chest, to my upper back and around to the side of my neck. Between some rest from running (which aggravated it the most), 3 Pilates routines, icing after exercise, heating pad in the AM and PM, my Just Pain Relief oil from Blue Morpho Skin Spa, and one trip to the chiropractor, I am recovered and refreshed! There were no drugs involved. When we listen to our bodies’ need for rest and recovery, we can most often come through a minor injury without the use of drugs. My 95% pain-free run this morning was a sweet reminder that God created our amazing bodies with such intricate design!

The Importance of Omega 3s

Our girls have been studying nutrition in science. We recently discussed the differences in fats with an emphasis on the Omega 3s vs the Omega 6s. Omega 6 fats are consumed heavily here in the US putting our ratio of Omega 3s to Omega 6s at a dangerous level. The imbalance of the Omega 6s cause inflammation within the body. It is vital that we stay on top of attaining a high dose of Omega 3s in our diets and keep our consumption of Omega 6s (soy, corn, safflower, sunflower, canola oils) low.

Enjoy the slideshow they put together!

Obese America

Scary Health Facts for Americaoverweightamerica

  • 36.5% of Americans are obese (this is obese only – it does not include those who are overweight).

  • 97 million Americans are effected by obesity-related conditions including heart disease, stroke, type 2 diabetes, and cancer. These diseases constitute the second leading cause of preventable deaths in the United States.

  • $147 billion is the estimated yearly total of obesity-related medical costs in our country.

  • 1 is the number of people it takes to encourage and walk alongside someone in his or her pursuit to change from an unhealthy diet and seditray lifestyle to one of healthy eating and consistent exercise. My prayer is that we can each be that cheerleader for someone or, if we are the one in need of that change, to seek out someone to be that person for us.

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Fall Garden From Seed – Done!

Today I finished my fall garden, and this is the first time that I started from seed. I planted seeds in small containers (5 oz paper cups 🙂 ) about a month ago. Some grew, some did not. Between using organic seeds I got for a great deal on Amazon, re-purposed soil and crates, compost and a good bit of free burlap, I was able to complete my garden for $40. I may be spending more if my seedlings/seeds don’t make it and have to resort to buying plants, but I had to try from seed at least once. My fingernails are still dirty, I met some cool little critters, and got a lot of vitamin D. These are just the beginning of the benefits of my little garden. (The lush green leaves in my garden are my crazy, takin’ over the whole place, sweet potatoes. Those have been there for a couple of months, and I am anxious for them to be ready to harvest.)

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Step 1 – Line crate with burlap and fill 2/3 way up with organic soil

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Step 2 – Add a layer of compost

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Step 3 and 4 – Add another layer of organic soil and plant seed/seedling/plant (and water!)

 

 

 

 

 

 

 

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Finished!

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My “what is where” chart

 

 

 

 

Potassium – Anna’s Research Project

I’m very proud of my 10 yr old, Anna, working hard to complete her first project of the school year. I learned some great facts about potassium. Keep the added salt at bay and increase your intake of potassium-rich foods!

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Potassium,​ ​the​ ​nineteenth​ ​element​ ​on​ ​the​ ​periodic​ ​table,​ ​is​ ​an​ ​essential​ ​mineral​ ​for​ ​the human​ ​body.​ ​Potassium​ ​was​ ​discovered​ ​in​ ​1807​ ​by​ ​Humphry​ ​Davy.​ ​How​ ​does​ ​potassium​ ​help​ ​us as​ ​humans?​ ​It​ ​is​ ​an​ ​electrolyte.​ ​Electrolytes​ ​produce​ ​electricity​ ​and​ ​move​ ​electrical​ ​signals throughout​ ​your​ ​body.​ ​For​ ​your​ ​brain,​ ​nerves,​ ​and​ ​muscles,​ ​and​ ​for​ ​the​ ​creation​ ​of​ ​new​ ​tissue, these​ ​electrical​ ​signals​ ​must​ ​take​ ​place.​ ​It​ ​also​ ​helps​ ​to​ ​regulate​ ​the​ ​amount​ ​of​ ​water​ ​in​ ​your​ ​body and​ ​keeps​ ​a​ ​healthy​ ​blood​ ​pH​ ​level.​ ​Your​ ​body​ ​must​ ​perform​ ​a​ ​balancing​ ​act​ ​between​ ​potassium and​ ​sodium,​ ​another​ ​electrolyte.​ ​When​ ​one​ ​of​ ​these​ ​electrolyte​ ​levels​ ​goes​ ​up,​ ​the​ ​other​ ​one​ ​goes down.​ ​While​ ​we​ ​have​ ​to​ ​have​ ​sodium​ ​in​ ​our​ ​body,​ ​we​ ​can’t​ ​have​ ​too​ ​much​ ​of​ ​it.​ ​Too​ ​much sodium​ ​can​ ​cause​ ​many​ ​illnesses​ ​or​ ​diseases,​ ​and​ ​Americans​ ​fail​ ​to​ ​regularly​ ​eat​ ​fresh​ ​fruits​ ​and vegetables,​ ​while​ ​eating​ ​foods​ ​prepared​ ​and​ ​flavored​ ​with​ ​too​ ​much​ ​salt.​ ​This​ ​keeps​ ​the​ ​levels​ ​of potassium​ ​down.​ ​Therefore,​ ​it​ ​is​ ​important​ ​to​ ​keep​ ​the​ ​levels​ ​of​ ​potassium​ ​up​ ​by​ ​eating​ ​and drinking​ ​the​ ​right​ ​foods.

Potassium​ ​is​ ​the​ ​third​ ​most​ ​prevalent​ ​mineral​ ​in​ ​the​ ​human​ ​body.​ ​The​ ​levels​ ​of​ ​potassium are​ ​critical​ ​to​ ​life—if​ ​potassium​ ​levels​ ​get​ ​too​ ​high​ ​or​ ​too​ ​low,​ ​the​ ​heart​ ​and​ ​nervous​ ​system​ ​can completely​ ​shut​ ​down.​ ​Potassium​ ​is​ ​a​ ​key​ ​to​ ​keeping​ ​kidneys​ ​healthy​ ​especially​ ​in​ ​the prevention​ ​of​ ​kidney​ ​stones.​ ​It​ ​also​ ​keeps​ ​the​ ​brain​ ​and​ ​muscular​ ​tissues​ ​healthy.​ ​Potassium plays​ ​a​ ​key​ ​role​ ​in​ ​keeping​ ​the​ ​body​ ​hydrated​ ​and​ ​can​ ​be​ ​helpful​ ​in​ ​preventing​ ​problems​ ​such​ ​as muscle​ ​cramping​ ​and​ ​nausea​ ​and​ ​even​ ​arthritis​ ​and​ ​depression.

Potassium​ ​is​ ​mainly​ ​found​ ​in​ ​plant-based​ ​foods​ ​with​ ​the​ ​addition​ ​of​ ​some​ ​fish​ ​and​ ​dairy products.​ ​Here​ ​are​ ​some​ ​great​ ​snacks​ ​that​ ​have​ ​a​ ​good​ ​amount​ ​of​ ​potassium:​ ​Sweet​ ​potatoes​ ​with regular​ ​potatoes​ ​or​ ​a​ ​mixture​ ​of​ ​dried​ ​fruits​ ​such​ ​as​ ​apricots,​ ​peaches,​ ​and​ ​figs.​ ​You​ ​could​ ​also have​ ​watermelon​ ​to​ ​bring​ ​up​ ​the​ ​levels​ ​of​ ​potassium.​ ​Lentil​ ​hummus​ ​with​ ​carrots​ ​is​ ​a​ ​great choice.​ ​What​ ​about​ ​a​ ​banana​ ​and​ ​orange​ ​juice​ ​smoothie​ ​or​ ​blueberry​ ​oatmeal?​ ​Some​ ​meals​ ​that have​ ​high​ ​levels​ ​of​ ​potassium​ ​are:​ ​spaghetti​ ​and​ ​meatballs​ ​with​ ​a​ ​spinach​ ​salad,​ ​salmon​ ​with​ ​a side​ ​of​ ​black​ ​beans​ ​topped​ ​with​ ​avocado​ ​slices.​ ​There​ ​is​ ​always​ ​a​ ​spinach​ ​salad​ ​mixed​ ​with​ ​beets and​ ​tossed​ ​with​ ​an​ ​orange​ ​vinaigrette.​ ​Another​ ​meal​ ​you​ ​can​ ​create​ ​is​ ​a​ ​bean​ ​and​ ​fennel​ ​soup.​ ​A sweet​ ​treat​ ​is​ ​a​ ​nice​ ​way​ ​to​ ​end​ ​your​ ​meal,​ ​so​ ​you​ ​can​ ​enjoy​ ​yogurt​ ​with​ ​chopped​ ​apricots​ ​and/or peaches.​ ​If​ ​you​ ​are​ ​an​ ​athlete​ ​or​ ​an​ ​active​ ​person,​ ​one​ ​of​ ​the​ ​best​ ​ways​ ​to​ ​stay​ ​hydrated​ ​is​ ​by eating​ ​a​ ​banana.​ ​Studies​ ​have​ ​been​ ​done​ ​that​ ​show​ ​food,​ ​like​ ​bananas,​ ​are​ ​better​ ​at​ ​keeping​ ​your performance​ ​level​ ​up.​ ​They​ ​even​ ​beat​ ​sports​ ​drinks​ ​which​ ​have​ ​too​ ​much​ ​sugar​ ​and​ ​too​ ​much sodium​ ​which​ ​makes​ ​the​ ​potassium​ ​and​ ​sodium​ ​levels​ ​unequal.

Since​ ​you​ ​know​ ​what​ ​potassium​ ​is​ ​and​ ​how​ ​it​ ​helps​ ​your​ ​body​ ​function,​ ​you​ ​can​ ​watch what​ ​you​ ​eat​ ​and​ ​make​ ​sure​ ​you​ ​are​ ​getting​ ​foods​ ​that​ ​are​ ​high​ ​in​ ​potassium​ ​and​ ​eating​ ​less​ ​salty food.​ ​Now​ ​go​ ​get​ ​some​ ​potassium​ ​flowing​ ​through​ ​your​ ​body.​ ​Grab​ ​a​ ​banana​ ​and​ ​water​ ​for your​ ​after-school​ ​activity!