Artichoke and Avocado Salad 

Summer is here, and fresh, chilled salads play a key role in keeping us cool, hydrated and healthy. I love the crunch of the romaine and onions, the creaminess of the avocado and the tanginess of the artichokes. There is no recipe here- just a tossing of these veggies according to how much you want of each:

  • Chopped romaine

  • Avocado

  • Artichokes (preferably frozen or not marinated in oils)

  • Tomatoes

  • Purple onion

  • 1905 Salad Dressing

May your summer be filled with all that is fresh, yummy, and nutritious!

60 Min. Pilates Lesson – Legs

Video #2 – I promise to get better with sounds, lighting, and angles ūüôā Bare with me while I am learning

40 Min. Pilates Lesson

I’m super excited to do my first-ever Pilates lesson on my YouTube channel! I had to cancel this week’s classes since I was out of town. I figured a Smoky Mountain setting was the perfect opportunity to do that “first-ever” video that I’ve been wanting to do. I hope you enjoy the lesson, and I pray that I can do more lessons in the near future ‚̧¬†

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!


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.


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 ūüôā ) 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.)


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


Step 2 – Add a layer of compost


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











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!


Potassium,‚Äč ‚Äčthe‚Äč ‚Äčnineteenth‚Äč ‚Äčelement‚Äč ‚Äčon‚Äč ‚Äčthe‚Äč ‚Äčperiodic‚Äč ‚Äčtable,‚Äč ‚Äčis‚Äč ‚Äčan‚Äč ‚Äčessential‚Äč ‚Äčmineral‚Äč ‚Äčfor‚Äč ‚Äčthe human‚Äč ‚Äčbody.‚Äč ‚ÄčPotassium‚Äč ‚Äčwas‚Äč ‚Äčdiscovered‚Äč ‚Äčin‚Äč ‚Äč1807‚Äč ‚Äčby‚Äč ‚ÄčHumphry‚Äč ‚ÄčDavy.‚Äč ‚ÄčHow‚Äč ‚Äčdoes‚Äč ‚Äčpotassium‚Äč ‚Äčhelp‚Äč ‚Äčus as‚Äč ‚Äčhumans?‚Äč ‚ÄčIt‚Äč ‚Äčis‚Äč ‚Äčan‚Äč ‚Äčelectrolyte.‚Äč ‚ÄčElectrolytes‚Äč ‚Äčproduce‚Äč ‚Äčelectricity‚Äč ‚Äčand‚Äč ‚Äčmove‚Äč ‚Äčelectrical‚Äč ‚Äčsignals throughout‚Äč ‚Äčyour‚Äč ‚Äčbody.‚Äč ‚ÄčFor‚Äč ‚Äčyour‚Äč ‚Äčbrain,‚Äč ‚Äčnerves,‚Äč ‚Äčand‚Äč ‚Äčmuscles,‚Äč ‚Äčand‚Äč ‚Äčfor‚Äč ‚Äčthe‚Äč ‚Äčcreation‚Äč ‚Äčof‚Äč ‚Äčnew‚Äč ‚Äčtissue, these‚Äč ‚Äčelectrical‚Äč ‚Äčsignals‚Äč ‚Äčmust‚Äč ‚Äčtake‚Äč ‚Äčplace.‚Äč ‚ÄčIt‚Äč ‚Äčalso‚Äč ‚Äčhelps‚Äč ‚Äčto‚Äč ‚Äčregulate‚Äč ‚Äčthe‚Äč ‚Äčamount‚Äč ‚Äčof‚Äč ‚Äčwater‚Äč ‚Äčin‚Äč ‚Äčyour‚Äč ‚Äčbody and‚Äč ‚Äčkeeps‚Äč ‚Äča‚Äč ‚Äčhealthy‚Äč ‚Äčblood‚Äč ‚ÄčpH‚Äč ‚Äčlevel.‚Äč ‚ÄčYour‚Äč ‚Äčbody‚Äč ‚Äčmust‚Äč ‚Äčperform‚Äč ‚Äča‚Äč ‚Äčbalancing‚Äč ‚Äčact‚Äč ‚Äčbetween‚Äč ‚Äčpotassium and‚Äč ‚Äčsodium,‚Äč ‚Äčanother‚Äč ‚Äčelectrolyte.‚Äč ‚ÄčWhen‚Äč ‚Äčone‚Äč ‚Äčof‚Äč ‚Äčthese‚Äč ‚Äčelectrolyte‚Äč ‚Äčlevels‚Äč ‚Äčgoes‚Äč ‚Äčup,‚Äč ‚Äčthe‚Äč ‚Äčother‚Äč ‚Äčone‚Äč ‚Äčgoes down.‚Äč ‚ÄčWhile‚Äč ‚Äčwe‚Äč ‚Äčhave‚Äč ‚Äčto‚Äč ‚Äčhave‚Äč ‚Äčsodium‚Äč ‚Äčin‚Äč ‚Äčour‚Äč ‚Äčbody,‚Äč ‚Äčwe‚Äč ‚Äčcan‚Äôt‚Äč ‚Äčhave‚Äč ‚Äčtoo‚Äč ‚Äčmuch‚Äč ‚Äčof‚Äč ‚Äčit.‚Äč ‚ÄčToo‚Äč ‚Äčmuch sodium‚Äč ‚Äčcan‚Äč ‚Äčcause‚Äč ‚Äčmany‚Äč ‚Äčillnesses‚Äč ‚Äčor‚Äč ‚Äčdiseases,‚Äč ‚Äčand‚Äč ‚ÄčAmericans‚Äč ‚Äčfail‚Äč ‚Äčto‚Äč ‚Äčregularly‚Äč ‚Äčeat‚Äč ‚Äčfresh‚Äč ‚Äčfruits‚Äč ‚Äčand vegetables,‚Äč ‚Äčwhile‚Äč ‚Äčeating‚Äč ‚Äčfoods‚Äč ‚Äčprepared‚Äč ‚Äčand‚Äč ‚Äčflavored‚Äč ‚Äčwith‚Äč ‚Äčtoo‚Äč ‚Äčmuch‚Äč ‚Äčsalt.‚Äč ‚ÄčThis‚Äč ‚Äčkeeps‚Äč ‚Äčthe‚Äč ‚Äčlevels‚Äč ‚Äčof potassium‚Äč ‚Äčdown.‚Äč ‚ÄčTherefore,‚Äč ‚Äčit‚Äč ‚Äčis‚Äč ‚Äčimportant‚Äč ‚Äčto‚Äč ‚Äčkeep‚Äč ‚Äčthe‚Äč ‚Äčlevels‚Äč ‚Äčof‚Äč ‚Äčpotassium‚Äč ‚Äčup‚Äč ‚Äčby‚Äč ‚Äčeating‚Äč ‚Äčand drinking‚Äč ‚Äčthe‚Äč ‚Äčright‚Äč ‚Äčfoods.

Potassium‚Äč ‚Äčis‚Äč ‚Äčthe‚Äč ‚Äčthird‚Äč ‚Äčmost‚Äč ‚Äčprevalent‚Äč ‚Äčmineral‚Äč ‚Äčin‚Äč ‚Äčthe‚Äč ‚Äčhuman‚Äč ‚Äčbody.‚Äč ‚ÄčThe‚Äč ‚Äčlevels‚Äč ‚Äčof‚Äč ‚Äčpotassium are‚Äč ‚Äčcritical‚Äč ‚Äčto‚Äč ‚Äčlife‚ÄĒif‚Äč ‚Äčpotassium‚Äč ‚Äčlevels‚Äč ‚Äčget‚Äč ‚Äčtoo‚Äč ‚Äčhigh‚Äč ‚Äčor‚Äč ‚Äčtoo‚Äč ‚Äčlow,‚Äč ‚Äčthe‚Äč ‚Äčheart‚Äč ‚Äčand‚Äč ‚Äčnervous‚Äč ‚Äčsystem‚Äč ‚Äčcan completely‚Äč ‚Äčshut‚Äč ‚Äčdown.‚Äč ‚ÄčPotassium‚Äč ‚Äčis‚Äč ‚Äča‚Äč ‚Äčkey‚Äč ‚Äčto‚Äč ‚Äčkeeping‚Äč ‚Äčkidneys‚Äč ‚Äčhealthy‚Äč ‚Äčespecially‚Äč ‚Äčin‚Äč ‚Äčthe prevention‚Äč ‚Äčof‚Äč ‚Äčkidney‚Äč ‚Äčstones.‚Äč ‚ÄčIt‚Äč ‚Äčalso‚Äč ‚Äčkeeps‚Äč ‚Äčthe‚Äč ‚Äčbrain‚Äč ‚Äčand‚Äč ‚Äčmuscular‚Äč ‚Äčtissues‚Äč ‚Äčhealthy.‚Äč ‚ÄčPotassium plays‚Äč ‚Äča‚Äč ‚Äčkey‚Äč ‚Äčrole‚Äč ‚Äčin‚Äč ‚Äčkeeping‚Äč ‚Äčthe‚Äč ‚Äčbody‚Äč ‚Äčhydrated‚Äč ‚Äčand‚Äč ‚Äčcan‚Äč ‚Äčbe‚Äč ‚Äčhelpful‚Äč ‚Äčin‚Äč ‚Äčpreventing‚Äč ‚Äčproblems‚Äč ‚Äčsuch‚Äč ‚Äčas muscle‚Äč ‚Äčcramping‚Äč ‚Äčand‚Äč ‚Äčnausea‚Äč ‚Äčand‚Äč ‚Äčeven‚Äč ‚Äčarthritis‚Äč ‚Äčand‚Äč ‚Äčdepression.

Potassium‚Äč ‚Äčis‚Äč ‚Äčmainly‚Äč ‚Äčfound‚Äč ‚Äčin‚Äč ‚Äčplant-based‚Äč ‚Äčfoods‚Äč ‚Äčwith‚Äč ‚Äčthe‚Äč ‚Äčaddition‚Äč ‚Äčof‚Äč ‚Äčsome‚Äč ‚Äčfish‚Äč ‚Äčand‚Äč ‚Äčdairy products.‚Äč ‚ÄčHere‚Äč ‚Äčare‚Äč ‚Äčsome‚Äč ‚Äčgreat‚Äč ‚Äčsnacks‚Äč ‚Äčthat‚Äč ‚Äčhave‚Äč ‚Äča‚Äč ‚Äčgood‚Äč ‚Äčamount‚Äč ‚Äčof‚Äč ‚Äčpotassium:‚Äč ‚ÄčSweet‚Äč ‚Äčpotatoes‚Äč ‚Äčwith regular‚Äč ‚Äčpotatoes‚Äč ‚Äčor‚Äč ‚Äča‚Äč ‚Äčmixture‚Äč ‚Äčof‚Äč ‚Äčdried‚Äč ‚Äčfruits‚Äč ‚Äčsuch‚Äč ‚Äčas‚Äč ‚Äčapricots,‚Äč ‚Äčpeaches,‚Äč ‚Äčand‚Äč ‚Äčfigs.‚Äč ‚ÄčYou‚Äč ‚Äčcould‚Äč ‚Äčalso have‚Äč ‚Äčwatermelon‚Äč ‚Äčto‚Äč ‚Äčbring‚Äč ‚Äčup‚Äč ‚Äčthe‚Äč ‚Äčlevels‚Äč ‚Äčof‚Äč ‚Äčpotassium.‚Äč ‚ÄčLentil‚Äč ‚Äčhummus‚Äč ‚Äčwith‚Äč ‚Äčcarrots‚Äč ‚Äčis‚Äč ‚Äča‚Äč ‚Äčgreat choice.‚Äč ‚ÄčWhat‚Äč ‚Äčabout‚Äč ‚Äča‚Äč ‚Äčbanana‚Äč ‚Äčand‚Äč ‚Äčorange‚Äč ‚Äčjuice‚Äč ‚Äčsmoothie‚Äč ‚Äčor‚Äč ‚Äčblueberry‚Äč ‚Äčoatmeal?‚Äč ‚ÄčSome‚Äč ‚Äčmeals‚Äč ‚Äčthat have‚Äč ‚Äčhigh‚Äč ‚Äčlevels‚Äč ‚Äčof‚Äč ‚Äčpotassium‚Äč ‚Äčare:‚Äč ‚Äčspaghetti‚Äč ‚Äčand‚Äč ‚Äčmeatballs‚Äč ‚Äčwith‚Äč ‚Äča‚Äč ‚Äčspinach‚Äč ‚Äčsalad,‚Äč ‚Äčsalmon‚Äč ‚Äčwith‚Äč ‚Äča side‚Äč ‚Äčof‚Äč ‚Äčblack‚Äč ‚Äčbeans‚Äč ‚Äčtopped‚Äč ‚Äčwith‚Äč ‚Äčavocado‚Äč ‚Äčslices.‚Äč ‚ÄčThere‚Äč ‚Äčis‚Äč ‚Äčalways‚Äč ‚Äča‚Äč ‚Äčspinach‚Äč ‚Äčsalad‚Äč ‚Äčmixed‚Äč ‚Äčwith‚Äč ‚Äčbeets and‚Äč ‚Äčtossed‚Äč ‚Äčwith‚Äč ‚Äčan‚Äč ‚Äčorange‚Äč ‚Äčvinaigrette.‚Äč ‚ÄčAnother‚Äč ‚Äčmeal‚Äč ‚Äčyou‚Äč ‚Äčcan‚Äč ‚Äčcreate‚Äč ‚Äčis‚Äč ‚Äča‚Äč ‚Äčbean‚Äč ‚Äčand‚Äč ‚Äčfennel‚Äč ‚Äčsoup.‚Äč ‚ÄčA sweet‚Äč ‚Äčtreat‚Äč ‚Äčis‚Äč ‚Äča‚Äč ‚Äčnice‚Äč ‚Äčway‚Äč ‚Äčto‚Äč ‚Äčend‚Äč ‚Äčyour‚Äč ‚Äčmeal,‚Äč ‚Äčso‚Äč ‚Äčyou‚Äč ‚Äčcan‚Äč ‚Äčenjoy‚Äč ‚Äčyogurt‚Äč ‚Äčwith‚Äč ‚Äčchopped‚Äč ‚Äčapricots‚Äč ‚Äčand/or peaches.‚Äč ‚ÄčIf‚Äč ‚Äčyou‚Äč ‚Äčare‚Äč ‚Äčan‚Äč ‚Äčathlete‚Äč ‚Äčor‚Äč ‚Äčan‚Äč ‚Äčactive‚Äč ‚Äčperson,‚Äč ‚Äčone‚Äč ‚Äčof‚Äč ‚Äčthe‚Äč ‚Äčbest‚Äč ‚Äčways‚Äč ‚Äčto‚Äč ‚Äčstay‚Äč ‚Äčhydrated‚Äč ‚Äčis‚Äč ‚Äčby eating‚Äč ‚Äča‚Äč ‚Äčbanana.‚Äč ‚ÄčStudies‚Äč ‚Äčhave‚Äč ‚Äčbeen‚Äč ‚Äčdone‚Äč ‚Äčthat‚Äč ‚Äčshow‚Äč ‚Äčfood,‚Äč ‚Äčlike‚Äč ‚Äčbananas,‚Äč ‚Äčare‚Äč ‚Äčbetter‚Äč ‚Äčat‚Äč ‚Äčkeeping‚Äč ‚Äčyour performance‚Äč ‚Äčlevel‚Äč ‚Äčup.‚Äč ‚ÄčThey‚Äč ‚Äčeven‚Äč ‚Äčbeat‚Äč ‚Äčsports‚Äč ‚Äčdrinks‚Äč ‚Äčwhich‚Äč ‚Äčhave‚Äč ‚Äčtoo‚Äč ‚Äčmuch‚Äč ‚Äčsugar‚Äč ‚Äčand‚Äč ‚Äčtoo‚Äč ‚Äčmuch sodium‚Äč ‚Äčwhich‚Äč ‚Äčmakes‚Äč ‚Äčthe‚Äč ‚Äčpotassium‚Äč ‚Äčand‚Äč ‚Äčsodium‚Äč ‚Äčlevels‚Äč ‚Äčunequal.

Since‚Äč ‚Äčyou‚Äč ‚Äčknow‚Äč ‚Äčwhat‚Äč ‚Äčpotassium‚Äč ‚Äčis‚Äč ‚Äčand‚Äč ‚Äčhow‚Äč ‚Äčit‚Äč ‚Äčhelps‚Äč ‚Äčyour‚Äč ‚Äčbody‚Äč ‚Äčfunction,‚Äč ‚Äčyou‚Äč ‚Äčcan‚Äč ‚Äčwatch what‚Äč ‚Äčyou‚Äč ‚Äčeat‚Äč ‚Äčand‚Äč ‚Äčmake‚Äč ‚Äčsure‚Äč ‚Äčyou‚Äč ‚Äčare‚Äč ‚Äčgetting‚Äč ‚Äčfoods‚Äč ‚Äčthat‚Äč ‚Äčare‚Äč ‚Äčhigh‚Äč ‚Äčin‚Äč ‚Äčpotassium‚Äč ‚Äčand‚Äč ‚Äčeating‚Äč ‚Äčless‚Äč ‚Äčsalty food.‚Äč ‚ÄčNow‚Äč ‚Äčgo‚Äč ‚Äčget‚Äč ‚Äčsome‚Äč ‚Äčpotassium‚Äč ‚Äčflowing‚Äč ‚Äčthrough‚Äč ‚Äčyour‚Äč ‚Äčbody.‚Äč ‚ÄčGrab‚Äč ‚Äča‚Äč ‚Äčbanana‚Äč ‚Äčand‚Äč ‚Äčwater‚Äč ‚Äčfor your‚Äč ‚Äčafter-school‚Äč ‚Äčactivity!

Orange Vs Green

An orange has a very slight lead per gram when it comes to vitamin C versus cauliflower, BUT cauliflower wins over an orange because it also has a good deal of vitamin K and B vitamins. With that said, I have been watching my cauliflower in my garden slowly grow its big, green leaves, and finally it has a head of cauliflower peeking out. The long, dark green leaves are gorgeous, and so how could I let them go to waste? I always do a quick research before I eat anything that is atypical, and tonight my Googling confirmed my suspicions- the greens are edible! So, for dinner, I made myself sauteed cauliflower greens with fresh garlic and mushrooms in coconut oil. That dish is now completely consumed and my immune system has had a little boost!