Achievable Goals? Are there any?

To grow my own food- loose weight- get off my medication- raise my own meat- be sustainable; self- sufficient- to be thin- to look like -- to be better!!!!


We have all heard them; many of us have 'set' them- goals. Some we have achieved; many we have been deceived by- most have broken our hearts, and a few have been destroyed by them. When I ask people about setting goals the answers all brought me to a realization... we are probably thinking too big.


Why is it we look so far and so wide for the bigger and better whatever? Can we downsize it a bit to create a reality we can work in? I believe we can. Setting a big goal isn't inherently harmful, as long as we realize that it is the 'big picture'. With in that big picture can be smaller goals leading up to where we want to be.


Example: Say I want to grow my own food. That is a fairly large goal (big picture). The smaller goals leading up to that might be to start a small garden plot with simple veggies (maybe a salad garden); my next goal might be to raise a small flock of hens for eggs. Letting our goals build on each other without adding another until we find comfort in the success of the first lends us to more achievable outcomes... success.


Last week my participants received a paper filled with various shaped hearts. Large hearts were there for the 'big picture' goals; smaller were the steps leading up to the big picture. While the exercise may sound tedious.. the smaller hearts are the ones we focus on.. and many found success already this week.


'I drank more water'...'replaced one soda with water'.. walked on my breaks at work... spent more time with my child.. ate a veggie with each meal..


Confession: I am terrible at small goals! My mind is always focusing on the 'romantic notion of big things'. This week's small goals have been a challenge to keep my eyes on, however, I am seeing good progress in myself.


What about you?


Are you a big goal or small goal person? Do you find success in your approach?

Deafening Silence

Is it just me, or is silence deafening? My mind is constantly boggled lately by not only how silent my house has become, but how deafening it can be. Kinda like my little blog- I know.

Last month found me losing my mind as the schedule I set proved to be a bigger challenge than expected. This month is slightly less chaotic; slightly. Honestly, the chaos brings a bit of balance to the end of day deafening silence.  How does one manage the looming quiet that comes at the end of the day in an empty house?

She decides to expand her education.

I decided deafening silence could be filled with books, quizzes, tests, and certification processing. Doesn't that sounds like a great way to fill the void? This week I registered myself to bypass completing another degree and just get my certifications in fitness for special populations and as a nutritionist; I have been working in and studying about this for years- just as well dive right in and do it!

Please bear with me as I go geek- potentially sharing insights and irritations- as I study my way through the certification reviews and, hopefully, complete the process rather quickly.

Anyone else out there trying to fill the deafening silence with chaos?  

Fitness on the Homestead

Fitness? Is it important to the modern day homesteader? Why? What does it look like for those of us who spend our days covered in goat slobber and chicken poop? Is there a way to be fit as a homesteader (without adding more to our to-do list!).


First let me say- I do not like things that are impractical or expensive to do, after all, I have livestock to feed. Many fit-minded people seem set on the notion there must be money, memberships and plenty of time exerted to make fitness happen. I disagree. That lifestyle works for many, but it isn't for everyone.


By definition, fitness is the quality or state of being fit. Being fit is to be in a state of health and well-being. Please note: no where does skinny or thin play into the definitions! So what does it mean?


Being a fit homesteader, according to my philosophy and practice, means having the health and well being to fulfill the goals and tasks set about by my lifestyle. Can I handle the feed sacks and hay bales my livestock require? Do I have the energy and range of motion to clean stalls, trim hooves, and aide a sick animal? Is there stamina for the long days my lifestyle demands? These are the questions I ask myself when I consider fitness for my homesteading life. The level of fitness needed may be determined by the level of homesteader a person has chosen to be.


Let's consider my fit-ness day:
* strength- hauling feed, water, shavings, etc. this entails flexibility, range of motion, and strength- some parts of my chore routine are heavier than others
* walking- from gate to gate, pasture and stalls, there is plenty of ground to cover at a moderate or brisk pace
* running- ever herded goats or chickens?
* endurance- the days are long so my energy level needs to be fairly high


As you can see, most of my 'fit routine' come from daily activity required by my lifestyle; not to say some supplementation hurts. I often hike or walk trails, tracks, and wooded areas. Sometimes I use kettle bells to add to my strength routine. Yoga and stretching are regular for me as I desire to relieve soreness, maintain flexibility, and distress after a long day.


In the end, does it matter? I firmly believe being fit, no matter what our work, is vital. Parents and grandparents need a level of fit-ness to meet the demands of their family life (and work life). Singles, office personnel, clerks- we all need a level of fit-ness to maintain health and stamina.


Start where you are and go from there. Determine your fit-ness goals by how you feel and what your lifestyle demands.

Garden to Table: Oil of Oregano



My weekend weather forced me to work inside instead of out. Between showers and storms my feet found their way to the gardens for snippets of pungent herbs and healing spices; after all, my body has been waging quite a war with things these past weeks.

Amid the many buzz words floating around the health-o-sphere oregano has risen. This strong, somewhat 'hot' herb caught my attention some time ago leading me to dig deeper and test it for myself.

Oregano oil is derived from the leaves and flowers of oregano (Origanum vulgare), a hardy, bushy perennial herb, and a member of the mint (Lamiaceae) family. It's native to Europe, although it grows in many areas around the world¹ The plant grows up to 90 centimeters (35 inches) high, with dark green leaves that are two to three centimeters long.
The ancient Greeks and Romans have a profound appreciation for oregano, using it for various medicinal uses. In fact, its name comes from the Greek words "oros" and "ganos," which are words for mountain and joy,– oregano literally means "joy of the mountain." It was revered as a symbol of happiness, and it was an ancient tradition to crown brides and grooms with a laurel of oregano.


In the general population, oregano is known as the taste Italian and Greek cooking- sauces, vinaigrettes and marinades. Aromatherapy clinicians employ oregano essential oil for it's antiviral antiseptic, and antibacterial properties. Herbalists bring oregano into their practice knowing the broad uses of aroma therapy as well as the importance of ingesting it and topical application for skin conditions, fungal issues, and inflammation.


Personally, I bring oregano into all aspects of my home practices: culinary, aroma therapy, and herbal preparation. One rather multipurpose and very easy preparation is oil of oregano. Let's make a note of understanding: oregano oil often infers the essential oil derived from oregano, while oil of oregano often implies an infusion of oregano into a carrier oil. Both preparation can be topical, diffused, and ingested with caution (oregano is 'hot' and may cause rash, burning and upset stomach).


Oil of oregano can be prepared in two ways: sun steeped or heat steeped.
Sun steeped simply means placing the leaves and or stems of the oregano plant in oil then placing it i the sun to infuse for approximately 6 weeks. I do not use sun steeped due to the increased risk of botulism spores or rancid oil.
Heat steeped is much quicker and safer since the herbs are set in the oil over low heat and warmed just to the simmering point.
Both methods require removal of the plant materials and air tight storage (I freeze or refrigerate mine for extra precaution).
From here the oil is used for cooking, added to boiling water for a steam/aroma therapy, or applied topically for specific ailments.


Today my oil of oregano resides safely in the fridge waiting for me to call it into action! Hopefully it will only be needed for flavor and preventative health- not to combat illness:)

Detox or Purification: My Experience with Healing Baths for When We are Ill

Detox: the removal of toxic substances from a living organism.

Purification: to clean of foreign elements or pollution.

Imagine a long soak in warm, soothing water; the aroma of ginger and clove paired with lemon and mint tickle every breath. Your scalp tingles a bit and your skin drinks up every mineral as muscles relax all the way to the bone. Sigh. A sip of herbal tea warms you deep inside as you smile in gentle peace.
That is a healing, restorative bath- and they are delicious!

The purpose of such bathing is to draw out what has slowed our body; elements from the environment, preservatives from a meal, or illness from the body. Many believe it helps with metal overload or environmental chemical absorption. Overall, the healing bath is meant not only to remove, but to restore as well; rich minerals, vitamins, herbal plant properties, and deep hydration.

What are they used for:
hydration, restoration, aide in detox, relieve migraines or tension headaches, allergies, PCOS or female stagnation, digestion, and stress

How are they used:
warm water as you tolerate, soak 20-45 minutes or until the water cools, sip tea or water to keep internal hydration, dark or dim atmosphere

When are the used:
as needed or up to three times a week (more often is generally only recommended during times of extreme malady)


My study into healing baths spurred from my migraines- I knew a steamy shower or relaxing bath seemed to really help ease the symptoms. I also knew from my herbal studies that many herbs and oils gave relief. The search to put them together led me to page after page of 'detoxifying baths', purification bathing, and herbal steeping. I admit some of it seemed rather far out there, but there was a common practicality to them. Draw out and soak in. The experimentation began.

photocredit

The first 'recipe' I tried was simple: magnesium salts, sodium bicarbonate, with thieves oil in the warmest water I could tolerate 20 minutes. Pure joy! It relieved my symptoms and offered a refreshing feeling (relaxed and restful). I tried the bath several times after that, not only when I was facing a migraine, but also when I was worn down, exposed to stress or illness, traveling, and even when I had just 'gotten off track'.

Not being one to settle, I dug deeper into the study of healing baths to find there are a plethora of bath recipes and methods: vinegars, minerals, clays, herbals, essential oils and even some with tea. What works for what symptom varies as much as the herbalists and practitioners who write them. It can be a bit confusing. As an herbalist studying holistic nutrition and healing, I like to cater my bath elements to the need or symptom: thieves blends for illness; kava or chamomile for relaxation; and a steeped vinegar bath for when my body seems out of balance. Unless you are under the consultation of a practitioner or you are a studying herbalist yourself, the basic recipe is most likely best.

The most basic recipe I have found:
2 handfuls of magnesium salts or flakes
1 handful sodium bicarbonate
warm water
20-45 minutes
dim lighting with a mild tea such as mint or kava, or simply water

Considerations:
essential oils
herbal vinegars
herbs steeped in your bath (I do bag mine as I dislike cleaning the tub afterward)
bentonite clay

Notes from my journal:
often my body sweats a bit after the bath, so give yourself time to rest and dress lightly (about 30 minutes or and hour)
it is not to apply lotions to the skin as your pores are very open
eating afterward may upset your stomach (remember- detoxing)

This week ragweed bloomed in my area- not at all pleasant for me. An herbal bath, some herbal tea, and plenty of restful reading are on the agenda!
Wishing you wellness during this allergy season:)



I am not a medical doctor. This information is for educational purposes only. 

Get More In Your Day- Movement

This week has challenged me; I am a mover. Anyone who knows me understands that sitting for hours is not conducive to my personality; even at my desk I am moving thanks to my stability ball 'office chair'. The problem this week? I am in a master specialist training requiring me to sit through several hours of lectures. It made me realize, many people do sit for hours on end be it work, choice, or physical restriction (often times I hear people do not realize they have sat for a long period due to distractions/entertainment).

Chatting with my fellow students during meals, I discovered not only are people often not moving, they are challenged with ideas to get moving more. Concerns over opportunity, safety, and the all out interest, or lack of, seem to be common. I love a challenge. It's time for some creative movement that is safe, flexible with our schedule, and not mind numbing.

My personal 'move it more's' challenge:

On the job:

* Parking lot
   Many of us have heard to park farther from our destination- that's fine, but let's take this a bit further and spread it throughout our day.
   I say, walk the parking lot! Every time I take a convenience break (potty) I take a stroll around the parking lot. This hint of sunshine and fresh air offer a wonderfully stimulating brain break.

* Stairs
   I didn't have stairs available to me in either of my locations, but if you have them use them. Stirring the cardio system is excellent for mental clarity and focus.

* Stability ball
   Stability balls offer core strength and gentle movement without being disruptive to the office environment. If you have a private office, gentle stretches can also help with long hours of desk time. (more to come in another post) My stability ball was not with me and I could tell; shoulders and back were sore and stiff after hours of sitting.

Once the day is over:

* Stop off at:
   The gym: Stopping off on the way home is much easier than leaving once you have arrived home.
   A park: Frugal and easy, parks are all over the place. As long as it is still light outside, a brisk walk is quick and easy.
   Trails: We have a few trails in our area and some subdivisions have walking paths. They are great.
^^^^I keep a spare pair of shoes and some 'walking clothes' in the car just in case I am not dressed for a walk.

* Play
   If you go home to children or a dog, play with them! Ben was very eager to walk, fetch, tug, and play with me when I made it home. Play is an excellent way to move and to enjoy our family.
   No pets or kids- play anyway. Shoot hoops, toss or kick a ball at a net, visit a batting cage, maybe even just swing a little while- it's fun!

* Garden
   My garden chores are never done, offering me an opportunity for some movement every time I visit it. Walk through, pick a weed, pluck some pests, and water it- all great moving activities.

So what's the point? We could all use more activity in our day, and our schedules don't make it easy. This month my focus professionally and personally is to find more simple, effective, safe, ways to get moving and share it with others.
Did I do all of these things? You bet. I promise not to share it unless I have done it!
What's your way to get more movement in your day?

"Whole Living"- a New Direction

As a life long learner, and a nutrition educator, I have been furthering my knowledge base in nutrition, gardening, and agricultural practices- with a focus on frugal, practical, and functional. My life is in a season of change bringing with it a need for re-focusing- but in what direction? When your passions are many and somewhat broad, it can be a challenge to really zone in on a specific area of study or expertise. During a recent conversation with some youth, my mind was stirred at their questions, their direction of conversation, and their interaction with me.

While many are specialized in specific areas of study and knowledge, there is a need for someone to pull it together and be unique in their path of education. My chosen direction is 'holistic'- whole. It is time to gather the pieces of my knowledge base and blaze a path that meets a need often overlooked; holistic living, or whole living. Helping the average person worth withing their environment, utilizing the whole life, to move in a healthy direction physically, mentally, spiritually, and environmentally.

I have already been doing this for years- I just never realized it.

So bear with me on this journey as I seek to pull the parts together and make 'whole';
for myself,
for women,
for children,
for families,
for those around us.

Let's see where this new road takes us, shall we?

Nutrition- It's Not About Celery Sticks

Large groups of teenagers can be daunting- especially if your might be an unpopular activity in their summer schedule! In a moment of hushed bluntness, a young man's comment caught my attention, "Great, celery sticks and ranch". Ouch! 

His comment stirred an immediate reaction in me- of gratitude! I have been brooding and fretting over a few crazy me ideas (you know, the ones that only sound good in your own head)- in attempts to put together a fresh summer teen nutrition/ag program. One dealt with none other than nutrition myths, such as 'nutrition is all about celery'.

Without fear I walked right up to the boy, who was quite strong in his defense of his comment- and quite clear he would not be eating any celery, and thanked him for his honesty. Our small one-on-one conversation gave me an open door to assure him this would not be a boring activity, but an opportunity to change his outlook. He challenged me further with a smirk and an agreement to give it a shot. My long ride home found me in 'all tabs open' mode as the creative juices struggled to marry with sound fact and reasoning.

If nutrition is not about the celery sticks, what is it about? 

1. Food, not food shaming! Learning about food, both natural and processed, in order to equip you for your choices.

2. Choices. What goes in to your body is your choice- but be sure you are informed and educated in order to make good ones.

3. Be where you are. Children/youth generally do not make food purchasing decisions for their families, so there are limits to what they can choose. Family finances, ethnic preferences, and food knowledge can also play a role. Work with what you have and learn to make it work.

4. Trying new things- not just new foods. Sometimes nutrition is about trying new skills, or new ways to use certain foods.

And finally- 

5. Fit your tastes! Each of us are different- and our tastes are too. Learn to adjust foods to suit your tastes; you will be more willing to eat them and make them yourselves.

I have no doubt this summer will be full of challenging personalities and hard set preferences- most kids have rather firm views of food and nutrition. My hope is that this young man's honesty will truly open the flood gates to the many jumbled notions in my head and bring them to an engaging plan of action! 

Engage the Mind- Open The Door!

Children are naturally inquisitive, creative, and eager to explore the amazing messiness life offers. This can be a source of frustration for many new parents- after all, these little bundles of energy are exhausting! So what is a mama/grandmama/caregiver to do? Engage the mind!

Okay, but what does that mean? In my home, engaging the mind means opening the door to creative opportunities though exposure and modeling. If I come inside from our 'outdoor play' and need to cool down, maybe I get some paints out and allow myself time to let my mind relax. Maybe we get out fabric/textiles and drape them over the chairs or lay them on the floor and explore the textures, colors, and different ways we can play with them.

In my years of raising children and teaching children, it has become vividly clear that children given opportunities/exposure to art, music, textile and nature are calmer, engaged, vocal, and easily take to the tasks ahead of them. When we open these opportunities we activate areas of the mind that can be opened by no other means. That isn't all.

Children learn self-soothing/self-calming when they learn to engage their mind, body, and energy in various expressive activities. Articles abound on the positive effect of nature on a child's behavior and emotional well being. Further still, articles are popping up daily reminding us that artistic/musical expression improves children's reading, writing and math scores.

The down side of this? It takes work. It's messy. It may be something we ourselves were not naturally exposed to, making it hard to initiate. Depending on your method and current supply cabinet, it may require a little investment.

So, when do we start? Now! Never too early or too late. Infants can go outdoors- walks, swings, and simply sitting give them opportunity to look around and engage their senses. Toddlers love getting their hands in paint, fabric, and soil- walking and touching in nature and listening/moving to music. Older children may resist at first, but when given freedom to do it their way on their terms they often find an outlet that fits their personality.

Today I encourage you- whether with your child, your grandchild, students, or even for yourself- take a moment and truly listen to music, splatter paint on a paper, walk through nature. Engage.

Share your experiences, tips, and questions!

The Great Debate- Is Ranch Dressing Healthy?

It is an honest question, and last week it was honestly posed by an intuitive student- is ranch dressing healthy?  Sadly, the answer is- yes and no- or, it depends. Let me explain.

First let's tackle the answer 'yes'.

If we are asking whether dressing that is ranch seasoned is healthy, then, yes it is. Such a dressing is made with a general base of oil and vinegar. A cream is added in the form of buttermilk, sour cream, or yogurt. Finally we add the ranch style seasonings- parsley, garlic, onion, dill, chives and salt/pepper. This dressing itself is naturally lower in fat, sodium, and calories (not to mention chemical additives) than it's shelf companion.

Then let's tackle the likely answer 'no'.

Common ranch dressing found of the store shelves is, in general, not a healthy choice. Let's look at the nutrition label, bearing in mind that a serving is two tablespoons.

Hidden Valley Ranch
- 140 calories
- 14 grams fat
- 260 mg sodium
Kraft Ranch
- 130 calories
- 13 grams fat
- 370 mg sodium
Hidden Valley Ranch Light
- 80 calories
- 7 grams fat
- 290 mg sodium
Kraft Light Ranch
- 80 calories
- 6 grams fat
- 440 mg sodium

Home made ranch made with Greek yogurt and very little salt- this recipe is from Slender Kitchen:
Homemade Ranch Seasoning Mix
Servings: 8
Serving Size: 1 Tbsp
Nutritional Information: under 20 calories

Finally, let us look at the answer 'it depends'.

Is ranch dressing the only way vegetables are going to be consumed? Can you limit yourself to the serving size and/or opt for one that has a bit healthier ingredient list?
Sometimes nutrition is relative to the situation and to the person. A ten year old who has never eaten vegetables, who tries veggies with ranch and likes them will benefit from the ranch dressing- in moderation, of course. Hopefully, the child's tastes will improve with age and/or will adjust to a healthier ranch dressing.

As for myself, I am not a ranch dressing eater- never have been. Two of my children love it, leading me to make home made ranch dressing for several years. I have purchased various brands that use yogurt and less chemical additives- they were fine.

So, you ask, how did I answer the student? Knowing the student and their nutrition profile, my response was to keep an eye on the portion and read the label because there is always room for improvement.

The recipe for Slender Kitchen's home made ranch:
Ingredients

• 1/2 cup dry buttermilk
• 1 tbsp dried parsley, crushed
• 2 tsp dried dill weed
• 2 tsp onion powder
• 1 tsp dried onion flakes
• 2 tsp dried chives
• 1/2-1 tsp salt
• 1/2 tsp garlic powder
• 1/4 tsp ground pepper

Directions

1. Mix all of the spices together and store in an airtight container.
2. To make a quick and easy ranch dressing, mix 3/4 cup non fat Greek yogurt or sour cream and 1 tbsp of homemade ranch seasoning. If you want a thinner dressing, mix in 1/8-1/4 cup skim milk.

http://www.slenderkitchen.com/homemade-ranch-seasoning-mix/#

Better Beginnings: Breakfast on the Go

 



   The morning rush: it's maddening! I have to admit that my mornings take off at quite a pace leaving little time for cooking and cleaning up breakfast. Instead of hitting the drive through on my way to the office/classroom/whatever-it-is-today, we have a few simple 'go-to' breakfasts that get us through.

    Let me start by saying: a little planning goes a long way. Once you commit to eating at home, and act on that commitment, it gets easier and easier to make it happen. As I share my 'go-to' breakfasts, we will also look at the plan ahead steps that make it fast on the run.

     1. Yogurt & Fruit. The easiest way to is buy the yogurt with the fruit in it, which I tend to do if I have to, but it's not my favorite. My fave is to cut fresh fruit the night before, place it into a container ready and waiting for a dollop of plain yogurt (sometimes a hit of granola or chopped almonds). This is way fewer calories and much less sugar.

      2. Toast & Banana. Here is really no pre-prep for this other than set the nut butter of choice and banana on the counter right next to the coffee pot (which is ready and waiting for me to just hit the button!). This is my 'on the run in the car' meal.

       3. Egg Scramble. Eggs are beaten into a container (canning jar or plastic with lid) and kept in the fridge until morning. Left over veggies, cheese, or some chopped greens are on hand ready to be added, if needed. It always surprises me how quick this really is. Add a toasted English muffin if you are craving a drive thru flavor.

        4. Smoothie. You can't get more car friendly than a smoothie. I set all my ingredients in the blender pitcher- in the fridge- the night before. Pop it on the base, give it a whir.. ta da.. smoothie. My smoothies are basically a handful of each: baby greens (spinach, kale, chard, or a mix), fruit (berries and banana are my fave- I like mine frozen), fluid (coconut water or milk, plain yogurt, or green tea).. sometimes I add some flax, chia, or oats (a spoonful).

        5. Boiled egg and apple.  A few boiled eggs in the fridge are a staple; never leave the fridge without. They are also perfect for a lunch, workout, or snack.

        Sure, I love the mornings when we whip up pancakes or stir up biscuits.. but those are here and there, not the norm. That doesn't mean we skip breaking our fast and fueling our body for the day. Instead, we keep it simple, keep it natural, and keep it whole so when the slow and steady pancake morning presents itself, we can appreciate it and enjoy it (and not cry over a few extra calories!).
         Share your favorite quick breakfasts!
    
 

Start Simple: Our Beverages

photo credit

      When I meet with prospective volunteers, teachers, and parent (even some students) there is one thing that catches my attention right off the bat; what's in their hands. Name brand coffees, bubbly beverages, crazy colored sport drinks in hand, the car cup holder, the lunch box, etc. Beverages are a huge marketing industry, and they are good at getting us to tweak our budgets to buy them. Most of us don't realize the money we spend on basic beverages every day. We even buy water! (Okay, I would rather see people holding a bottle of water!) The point is, we can cut this cost and cut a large amount of sugar/calories right here- and it's not hard to do.  Let's address it.

        1. Coffee. I love my coffee (you almost never see me without it), but I love my coffee. One pound of coffee makes 32 cups of coffee. That pound of coffee will run about $6.00 (more or less dependent upon the brand you are purchasing). That is about the cost of 1 coffee house drink. Want it flavored? My daughters loved flavored coffees. They made their own using caramel syrup, fresh cream, and hot cocoa powder (easily made cold in a blender with ice). One basic $20 investment in a coffee maker can really help the coffee craving expense.
        2. Bubbly drinks. Let me be the first not to shun you for loving them; they are yummy. The problem is, they were never meant to be a 24/7 intake. Expensive and seriously sugar laden, bubblies are hard on the budget and the body. I have not totally banned the bubblies from my home, however, I do purchase them at the store, on sale- and attempt to limit myself. Once simple step: stop driving through or vending them, buy a case (often 3/18ct for $12) and ration them a bit.
         3. Sport drinks. Crazy colors, athletic promoters, sports drink marketers have us convinced there beverage is vital to our health and fitness; they aren't. These drinks are chemical cocktails filled with sugar and dye- nothing our body truly needs, especially when we are sweating or exerting ourselves. We are an active and athletic family, but we do not drink these. Water or water with frozen fruits added (in place of ice cubes) are both great alternatives to the sport beverage craze; and quite a bit cheaper as well.
          4. Bottled water. Ok, I sigh. This is actually the best convenience beverage purchase you can make, but it doesn't have to be a purchase. Water from tap, filtered tap, or the water cooler are already part of your budget. Carry along refillable cups/bottles are available everywhere- and are a one-time purchase. Just something to consider.

           This week I give you a challenge: take a conscious look at what is in you hand and where you could make a change. One step is still a step! Consider making and taking your coffee, buying in bulk and limiting the bubblies, and putting more water in you system. Yes, it will be challenging at first, but after a few days it will become routine.

**A personal note:
     I have always kept a coffee pot & supplies in my office/classroom for a quick pick me up- and I have a file cabinet full of bottled water for those days I need one on the go. These two habits help me stay out of the drive through and low on the calories.

           Have a tip to share? Please do! A little encouragement goes a long way.

    

Finding the Foundation

photo credit

     I am an educator currently focusing on nutritional education. While my focus is primarily children, the goal is also to reach each aspect of that child's environment including their teachers, caregivers, and family members. This role allows me the amazing opportunity to form relationships with people often overlooked as important to this child's future. While education is crucial to their future, there can be no future without health.
     As an educator, my goal is to find the foundation from which to build on; where do we start. Sometimes this information is revealed during activities, accidental encounters, or direct surveys/interviews. Herein, the realization occurs: families are not eating to nourish, they are eating to eat. Habits have developed leaving gaps in the generations where skills should be. A large task lies ahead of me and I can't do it alone; recruiting help becomes a priority.
     Volunteers are sought out to join the education process; just like the students, surveys/interviews reveal the foundation we are to work from. Another startling reality is revealed- young adults are also lacking the skills needed. Older adults are busy and falling into similar habits leaving yet another gap in the skills. So what is the foundation?
      How are the people around us feeding themselves and their friends/families? Fast food is the number one answer. We purchase our breakfast, lunch and dinner on the way to somewhere else; coffee stops, large carbonated beverage breaks, we even buy water. From the drive through to the microwave, the second foundational reality is convenience food. Prepackaged micro meals offer us dinner in 5 minutes at the expense of nutrition. These habits form out of convenience and lack of confidence. Then there is the misconception of expense- fast food/convenience food is cheaper. Is it?
       Here in we realize we must start at the beginning- at the place we are lacking. It is time to introduce ourselves to the kitchen, the market, and the reality of marketing. My goal is to share basic, simple steps to move out of the drive thru, away from the microwave, and into the grocery store while building the skills we need for basic nutrition and nourishment.
       Before you start beheading me, let me say: 1. I grew up with financial challenged, 2. I have lived as a single woman in an apartment on a tight budget, 3. I have lived as a single-income family on a very tight budget, 4. I am currently a very busy wife/mother/homesteader/educator with very little time for Martha meals. These experiences offer me a foundation to start from and a place to build on. I invite you into my kitchen, my cabinet, and my car as we travel a path to better habits and health.    

Small Space Homesteading: Health

     Health concerns are prominent in most homes- everywhere we look health conscious advertising, marketing and information. One area of homesteading often overlooked is maintaining our health. Dependent upon the depth of homesteading commitments, health coverage may not be an option- or it may be a modest coverage. There were many of our early years where health coverage wasn't available to us.
      Whether or not coverage exists, we are still responsible to educate ourselves and be aware of things within our means to improve our overall health. Homesteading offers us whole foods and plenty of exercise to keep us moving and improving, but illness and accident can happen to anyone.
        It has been our personal conviction to educate ourselves about natural and common sense proactive, preventative treatments. Understanding our bodies, our immunities and how they work give us a leg up on the germ war. The more we can do for ourselves the less dependent we are on outside care. Our family always focuses on what we can do and going for help when it is apparent we need it.
         Some areas we continually strive to learn more about are: nutrition, fitness, essential oils, herbal remedies, and improving immunity naturally. Integrative, holistic health improves our independence and strengthens us for times when illness does come. Overall, we have been very blessed to have minimal health needs while living a healthy and very active homesteading life.
          No matter what size our homestead, or even if we homestead at all, our health is in our hands- an area we can improve upon one step- one choice- at a time.

Time for a Wok?

    This year is the year I once again delve into the world of the wok. The arrival of a shiny new stainless steal beauty has awakened my interest in slice and saute. Tonight the test run was rather simple and somewhat dull; broccoli and carrots. Don't judge- we have to start somewhere.
     So why a wok? The answer is simply- health. Using a wok decreases the cook time and amount of oil needed- not to mention boosts that veggie intake. Now, the down side of wok cooking can be the desire to 'sauce it up' with thickened asian sauces. That would defeat my purpose for wanting one!
     What have we wok'ed so far? Just veggies. The basic run down is: a hot wok, drizzle of oil to which I added a clove of garlic, slice of ginger and a small chili. Once those spices release their oils I pulled them out and tossed in beautiful rainbow veggies; the thinner the slice, the faster the cook. From here a toss of balsamic and a few slivered almonds- voila! Veggie side dish; low cal and quick, quick, quick.
     What's next? The plan is to 'wok a week' testing new tastes and combinations adapting traditional recipes to the flex-recipe setting while keeping the meals nutritious and colorful. So, wonderful friends....What do you say? Shall we wok?

Eating in the Green: Broccoli

    Broccoli brings to mind images of green mush smothered in a runny orange blanket; you seeing it? It seems the only way to prepare it, once upon a time, was to boil it to death and hide it in cheese. I loathed it... sitting at the table for hours because it just wouldn't go down.
    Fortunately, this powerhouse of crucifier nutrients found favor in my kitchen. Top number one way to enjoy this green goodness is straight up right from the garden. Dredged across a bowl of hummus or garlic infused sour cream, fresh broccoli is a perfect side dish for a simple meal or a great snack by itself. We can't stop there. Lightly steamed with a hint of lemon and pepper..I like it just a hint cooked with plenty of crunch still left in it. Then, let us not forget roasted..a nice hot oven 400 degrees puts a hint of crisp on the florets..tossed with oil and balsamic.. maybe a few onions, garlic..red pepper. Can you say excellent side to any main dish?
    This week found us harvesting the first heads of yummy green heads, filling our kitchen with tasty delights. We all know the heads are the main 'food' aspect of this plant, but did you know the stalk can be peeled and eaten or thrown into soups and broths for added nutrient density? Leaves can be eaten as you would a collard..or, again, added to broth/soup. Once we finish enjoying the harvest, spent plants/peelings are a great addition to compost, worm bins, or a source of supplemental fodder for goats and chickens (my donkey loves it, too). Warning..decomposing broccoli gives off a sulfur odor..turn it in well..or better yet, run it through the livestock first :).
     Our love for this healthy green food leads us to plant in abundance and put some up for off season meals, but crucifier vegetables are not good candidates for canning. In my harvest preservation plan, broccoli is lightly blanched and quickly frozen to preserve its goodness and keep it full of nutrients and ready for a quick meal.
       What about you? Have tasty broccoli stories to share? I am always game to try a new one!

Today We Made: Mayonnaise

   Mayonnaise; one of those basic kitchen ingredients. Sometimes it's a condiment; sometimes an ingredient. We use it in dips, cakes, on sandwiches and as a base for salad dressings. Having strolled through the isles of our local 'stupor-markets' and seen the atrocities placed in the most basic of foods we decided to take a leap of faith...we made our own.

   So, according to All Recipes..the basic recipe is:

 1 cup of light olive oil

1 egg yolk

the juice of 1 lemon

pinch of salt

    The basic process is:

Combine the egg and the lemon juice, whisking to mix.

While continuously whisking the mixture, slowly stream in the olive oil until all is added in.

The mixture should emulsify into a think consistency.

   The reality is:

Whisking by hand will kill you (or give you carpal tunnel).

Using an immersion blender will melt the skin off your hand and cause your thumbs to never properly function (that little motor gets HOT).

A blender works better:)

When they say slowly they mean mind numbingly slow..you will be bored..kill time with your Ipod.

Mine was not 'stiff' but rather like pudding.

It tasted really good..so, we like it.

Will we do it again..of course..and next time, we take turns burning the motor out of the stick blender:)

What about you? Have you ever made you own mayonnaise?

Does the thought of raw egg concern you?

Health and Changes: Update

   Three months have passed since my surgery to remove large cysts from my ovaries and growth from my uterus. My recent appointment did not offer the results hoped for. Six weeks after surgery a new cyst had formed and growth in my uterus had returned. Today, that cyst is a clear mass instead of a dark mass..basically the cyst is dissolved but not evacuated. As for the uterine growth..it has not grown larger, but is not gone.
   A long discussion with my doctor left me a few options to ponder:
   1. Expensive injections that would destroy the growth and cyst by 'killing the reproductive system' sending me into early menopause. A petition would have to be made to my insurance to see what they would pay. Herein, hormone therapy of some kind would be needed.
   2. Total hysterectomy which is a rough and long recovery and includes hormone therapy.
   3. Continue the treatment I am on and ramp up my diet/exercise path..give it all more time.
   4. Stop everything and wait.
   Many deep breaths and a few moments of silence led my doctor and I to the following decision: we will continue the treatment, get aggressive with the diet, maintain good exercise and wait. Looking at the options was overwhelming to say the least, but there were slight improvements. The cyst did disperse and did not get larger..no new ones were found. The growth was not growing larger.
   In retrospect I realize the pain is more tolerable that it was before surgery and days of nausea and severe headache have dwindled drastically. Energy levels are improving as the diet kicks in; exercise is getting easier each time I go. This diagnosis has not stopped me from things I would normally do (at least not very often) so giving it more time right now doesn't seem too bad.
   I admit, the first few days, I didn't want to talk about it..and was somewhat depressed over the reality of it all, but God is faithful. He has a plan for me..and a purpose for this trial. Even in this I am blessed and loved. Today, my heart and prayers go out to the many who are struggling and suffering under diagnosis much more devastating than mine. May the Lord guide their hearts and loved ones.

Nourishing Changes

   Facing the reality of ovarian cysts, uterine tumors, and endometriosis forced me to look long and hard at the habits I had formed in the kitchen. For the most part, my family eats what we grow..but, processed and sugar laden foods had crept in and were taking up residence.
   My first step was research; what are others saying about these problems and diet? The internet is full of articles, chat rooms, and medical sights discussing the relationship of hormones to diet..which seems to be a large basis for the diagnosis I received. After months of reading, writing, and prayer..I have 'picked the meat and spit out the bones' so to speak...bringing together some nourishing changes.

1. Eat according to God's plan. If we look to the book of Leviticus, God was very specific about His plan for our eating. Plant life, animal life, fats and grasses were given by Him for us..and some were not. We may be free to eat whatever we want, but that may not be best for us.
2. Eat without tainting. In as much as possible the goal is to not consume food that is genetically altered or treated with hormones. This has brought to us the challenge of red meats..we grow our own poultry, dairy, veggies and some fruits, but red meat is an issue. This year we are increasing out meat herd (goat) and testing the water with goat meat.
3. Limit the inflammation. Several resources maintain that grains, gluten, soy, and sugar feed not only inflammation in the body, but feed the cysts/tumors and encourage their growth. I know it is not realistic for me to completely remove these items (grain and sugar) from my diet..but I can limit them and consume them in their most natural, whole form..i.e, honey, wheat, oats.
4. Hydrate well. I love my coffee, but realize there must be balance. Herbal teas, naturally flavored waters, and straight up water are top priority in hydration. Proper hydration flushes the cells and encourages healthy cell growth.
5. In all things pray. My health and my life are not in my hands, but I am called to be a good steward of what I have been given.

   By no means do I feel that eating a certain way will miraculously cure all my problems, but it will help my body to be stronger and better ready to face what may come. After only a few weeks of following this plan my pain is more tolerable, my energy is better, and my moods are greatly improved.
   What about setbacks? They are going to happen..accept that and move on. My daughter's birthday brought snacks and cake to the table..yes, I had some. The next morning I made my clean sweep smoothie, drank plenty of water, and got back on track.
  
   Where do I look?
http://ovarian-cyst-relief.com/ovarian-cysts-prevention-how-to-protect-yourself
 http://www.makers-diet.net/
 http://naturalcowgirl.wordpress.com/

   Books I read:





  

Changes I am Making

   Since my diagnosis with ovarian cysts and endometriosis many changes have come to my daily life; parts of my routine had to change. Let me just say..change and I are not friends..it doesn't work well for me and it sure doesn't come easy...necessary, yes..but easy, no. Never the less, change has come..
   *Medically- I have seen more doctors and had more tests run in the past seven months than I have had my entire life, and never have I been on any form of medical treatment..but I am now. The current schedule is meds for three months then tests and check up to determine whether to maintain this routine or return to the appointment every two weeks routine.
   *Physically- Pain and I have never been on close terms, but now it is part of my life. Instead of being defeated by it, it is time to learn to work with it, around it, and through it. My approach to pain is 'less is best'..step 1: rest, step 2: rest and heat pad, step 3: over the counter pain relief, step 4: prescription pain meds...and, of course, always try to determine if this was preventable (did a certain activity bring the pain).
   *Spiritually- It took some time for my soul to find peace in these circumstances. God brought me to this and I have to let Him bring me through it. I went through the anger and frustration..it got me no where..finding peace with my situation was a process that never ends.
   *Nutritionally- Our bodies need certain things in abundance and other things in moderation..and some things it doesn't need at all. Through prayer, seeking, and reading I have come to some nutritional goals to better help my body function and to discourage my cysts from growing. (Sharing those in depth tomorrow)
   *Aerobically- Returning to an exercise routine after surgery was grueling..but it had to be done. Circuit training, kickboxing and high intensity cardio work now rotate through my life.
   *Focus- If I spend my time focused on my diagnosis then it rules my life. Instead, my goal is to focus on my priorities: relationships, farming, quilting, and being. When my energy is up and my pain is down I need to embrace those days and make them count..then, when the rough days come, it lessens the blow.

   Here is where it starts..the goals, the habits, the intention to move forward and face things one day at a time. Prayerfully through these things my heart will learn, my family will be strengthened, and my testimony will be strong...for no matter what my situation..His strength is made perfect in my weakness.