The Domestic Goddess Domain

For goodness sake...Chill Out!

2012-02-28T13:30:00.000-05:00

Not always an easy prescription to follow, it it? I should know. These past few weeks, which have been, ummmm, minorly chaotic in my household, have led to no small amount of stress and would-be stressors, and given me lots of opportunity to think about stress, dealing with stress, and it potential impact on overall health and wellness.

I won't bore you all with the myriad of situations in my personal life, as well as those of my immediate family that have been stressing me out.
Suffice to say, that while although no one area of concern is epic, a host of them bombarding me at once in recent weeks has had a negative impact on my physical, mental and social health.

Everyone perceives life's events differently. What causes me nervous tension, sleepless nights and increased blood pressure, may not phase you in the least. Lesson in that one sentence... be less judgmental, and more compassionate when dealing with others who claim to be stressed out for whatever reason. Just because the situation that has them ready to blow a gasket seems "run of the mill" to you, it is NOT to them. Likewise, things that may push all your buttons (and not in a good way), to an onlooker may seem, well, just plain foolish.
Freeing ourselves from those kinds of petty judgement calls that happen in our minds countless times everyday, will go a long way in reducing our own stress levels.

But, I digress... So, what's the big deal about stress? Well, lets see by listing just a few of the things that stress can be responsible for in our bodies, in our minds, and in our daily interactions with fellow humans.

Stress has the potential to cause, increase, or exacerbate:

Headaches and migraines
High blood pressure
Heart disease
Depression
Feelings of low self-esteem
Suicidal tendencies
Weight gain (increased cortisol production) Excess production of cortisol is NOT our friend and is responsible for a whole host of health problems all by itself. Do a little online research.
Self harm
Inappropriate expressions of anger, frustration, and rage
Alienation and withdrawal
Relational issues with family, friends, loved ones, peers, co-workers, etc
Insomnia
Excessive sleep
Low birth weight and pre-term babies (blame excess cortisol again!)
Flare-ups of any disease or condition exacerbated by stress (i.e.-fibromyalgia, psoriasis, herpes, arthritic conditions, anorexia, bulimia, and more)
Wrinkles (stressed people frown and furrow their brow...a lot!)
Gray hair and/or hair loss

Ughhhhh! And the list goes on and on... So what are we to do in this fast paced, competitive, stress-filled world in which we live? Are there any answers short of pharmaceuticals, mind-numbing amounts of alcohol, illegal drugs, committing murder or suicide???

I am happy to say... YES!!!! And most are so easy and "common sense" they'll seem too simplistic to really be effective. But putting just a few of these practices into your daily schedule and lifestyle can have a huge impact. Most of them have to do with overall good health and wellness anyway and should already be part of our daily routines.

Here we go-

Eat a healthy diet- Filled with as many "whole", natural, and organic foods as possible, in as close to their natural state as possible. This one adaptation alone, will better prepare your mind and body to deal with the stresses that do come your way. You are more likely to have the "nutrtional arsenal" needed to help your body and mind respond more appropriately to adverse situations.
Exercise regularly- (See my earlier posts "I like to Move It"-Parts 1 & 2 for more on this) All exercise is beneficial in combating the effects or stress, but many find long quiet walks alone or with a friend, running, horseback riding, stretching, and gentle activities like these, particularly soothing during times of high stress.
Enjoy the sunshine- With as much of your skin exposed as is practical for the weather conditions or climate, or as is allowed by law and your particular views on decency! Our bodies need to be exposed to natural sunlight in order to produce the hormone we call Vitamin D.

Vitamin D regulates blood pressure, reduces stress and tension, relieves body aches and pains by reducing muscle spasms, reduces respiratory infections, helps in differentiation of the cells, aids in insulin secretion, helps fight depression, improves overall skin health by reducing wrinkles, makes skin soft, strong, and smooth, and improves cardiovascular strength by providing a protective lining for the blood vessels.

Vitamin D is also recommended in the treatment of several diseases. Cancer, pre-eclampsia, diabetes, rickets, and more.

The benefits of natural vitamin D can be obtained not only by increasing exposure to sunlight, but also including vitamin D rich foods into your diet like fish, cod liver oil, and eggs. Fresh fruits and vegetables are also good sources of vitamin D.

Eat more foods high in B-Vitamins- B vitamins, also referred to as the "stress vitamin" or "happy vitamin", ease stress, treat anxiety or depression, can aid memory, reduce PMS symptoms, reduce cardiac and hypertension risks, aid in weight control by metabolizing food into energy quickly,and increase metabolism. In very high stress periods, a high potency B-Complex supplement may be very helpful. For day to day increased coping skills, make foods rich in B vitamins part of your daily routine. These include- Vegetables, especially green, leafy vegetables, with spinach and kale being excellent sources, all types of beans, nuts and seeds, and eggs (in moderation). If you are neither vegan or vegetarian, liver is also an excellent source of B vitamins.
Practice kindness and forgiveness- As much as is with you... let it go. Harboring anger, ill will, storing up of offenses, either real or imagined, and unforgiveness HURT US... physically, emotionally, spiritually, and mentally. Us... not the intended recipient of those negative feelings. Let it go... move on... live and let live... judge less... love more. If you really want to turn the table on someone who has hurt, offended, annoyed, angered, stressed or otherwise abused you... be happy and practice kindness in spite of them. Pay it forward, volunteer, lend your time, talent and resources to others. Watch stress in your own life diminish exponentially!
Reduce or avoid caffeine and alcohol- Both of which can increase stress levels, interfere with relaxation and sleep patterns, and more. They may seem like they are helpful in coping, but the reverse is actually true. Substitute relaxing and beneficial herbal teas for coffee and other caffeinated drinks. Drink plenty of clean, fresh water to help flush harmful toxins and stress chemicals out of the body.

For teas, try Chamomile, Celestial Seasonings "Tension Tamer" (my personal favorite) Other ingredients to look for when choosing or making teas or infusions include- Lemon Balm, Skullcap,Valerian, Astragalus, Kava Kava, Linden flowers, Motherwort, and Passion flower. A word of caution- Herbs contain natural chemical compounds similar to those synthesized into OTC & Prescription drugs. Avoid driving, operating machinery, or power tools until you know how some of these herbs known for their "calming properties" will affect you. Also- if you are pregnant, nursing, or plan to become pregnant, consult your physician. mid-wife, or doula before using ANY herbal preparation.

Pamper yourself-take time for YOU!- Read, meditate, pray, commune with nature, hang out with your pet, take a long hot bath, use aromatherapy, get a massage, give a massage (never underestimate the power of giving to make YOU feel better), knit, paint, sit on the beach, daydream, take a wee nap (oh, go ahead, give yourself permission... I promise the world won't fall off its axis while you are re-charging!)
Smile!- It really does help!
Avoid negative self-talk and self deprecating statements
Forgive YOURSELF ( as well as others)
Hug Someone! (Lowers blood pressure & heart rate instantly!)

Okay...enough for now, hopefully, somewhere herein there is at least one little nugget of Mama Bear wisdom that you can find beneficial. As for me, having completed this, (as well as several other important tasks hanging over my head today), I am feeling very pleased with myself and am off to take a nice hot bath, with a cup of tea, and some soothing candles. Til next time......

Stress? At least for these few minutes...what stress??

Omigosh...I am soooo High!!!

2012-02-05T14:10:00.000-05:00

Oh, never mind the title...gotcha here didn't it?

That said, I really would like to talk about being high, and getting high. Naturally. Legally. Without guilt or regrets afterward. Without keeping a dealer on speed dial, or emptying your bank account.
As a matter of fact, quite the opposite. The high that I am describing last for hours, sometimes throughout the entire day or evening, depending on when you get your "high".

The "high" I am describing comes from EXERCISE! (Yup....here I go again!)
We normally think of getting high as the result of what happens when we introduce a substance into our bodies that brings about mental, physical, and metabolic change. That alters our mood and mindset. That affects the way we feel and think.
Exercise is the very catalyst to bring about those physical, mental and emotional changes!

Exercise, especially of the cardio-vascular persuasion, brings about changes in our physical bodies and brain. Exercise decreases the production of cortisol, known as the "stress hormone", which has, in recent years been linked to increased fat deposits. Especially in the belly.
Exercise increases the production of certain other beneficial hormones and chemicals in the brain and sends them flowing. Production and release of endorphins, (the bodies natural pain killers), as well as serotonin, adrenaline, and dopamine, are all increased during exercise. These chemicals work together to give you a general feeling of well being, increased energy and stamina, and can greatly elevate your mood.
Sounds like an awesome "high" to me!

If weight loss is important to you, you should know that 30 minutes of moderate exercise will jump start your metabolism in such a way, that you will burn calories at an accelerated rate for hours after your work-out is finished. Sign me up for that!!

In addition to the very real chemical changes that take place in the body during and in the hours following exercise, there is the added benefit of increased self-esteem and a feeling of empowerment. YOU have taken initiative! YOU have accomplished a goal! You have put aside the nagging voice "Waaahhh...I really don't feel like it" and gone and done it anyway! And when you are done, you have sense of satisfaction derived from taking positive, proactive steps for your own physical and mental wellness. You have, against all the demands placed on you daily, done something just for you.
What's not to feel good about?

Regular exercise has been called a "fountain of youth" and I can attest to that fact. Not only in the way you feel, feel about yourself, and the way you look, but also at a very cellular and metabolic level. Regular, moderate exercise s-l-o-w-s the aging process.
If you don't believe me, see the photo at the left of Jack LaLanne taken when he was 71 years of age!!! Jack, who passed away last year at the age of 93, was reportedly still working out 3 times a week until shortly before his death.

Fitness & Nutrition Guru
Jack LaLanne at age 71

I grew up watching this man exercise from a very early age, and that was 45+ years ago!!! He was a pioneer at that time with his revolutionary thinking about the importance of regular, physical activity, nutritious "whole" foods with an emphasis on plenty of fresh fruits and vegetable, and a much more holistic approach to wellness than was fashionable at the time. He's a bit of a hero to me.

Don't have time everyday for 30 minutes of some kind of physical activity? Although that is deemed ideal, recent studies show that even 10 minutes a day can bring about the very real, and positive chemical changes I mentioned earlier. The effects just don;t tend to be quite as long lasting.
Worth noting-studies also show that people battling and/or recovering from depression make better progress and heal more quickly when regular exercise is incorporated into their treatment plan.

Ready to get up off your derriere and do something yet? I am! See you later....going to go "Move It, Move It!"

The RAW Truth....

2012-02-03T14:05:00.001-05:00

It's been almost 13 years now since I made the major lifestyle transformation that

Me-June 1999 (Oh my!)
Smiling on the outside...literally dying within!

Saved my life
Reversed my Type II Diabetes
Normalized my lipid profile (cholesterol & triglycerides)
Put an end to attacks of angina and other cardiac disturbances
Relieved the chronic pain in my knees and other joints
Changed forever how I feel about food, nutrition, and exercise
AND... transformed my body! (Inside & Out!)

See the photo to the right. THAT was not even taken at my top weight! The one photo that I have showing myself tipping the scales at over 215 pounds (let's leave it at that), is far too embarrassing to post! For heaven's sake....I am only 5'3"!!

The thing I give the most credit to for bringing about such change is large amounts of RAW FOODS! Always eaten in as natural a state as possible!
When I first realized my lifestyle and dietary choices were literally killing me, I was not ready to die, at least for the sake of my children.
I took what many would consider...drastic measures.
I adopted a way of eating that consisted of 85% raw foods. The plan that saved my life is better known as "The Hallelujah Diet" and more information can be found at Hallelujah Acres If you find yourself, right now, in the middle of a health crisis, go to the website and explore. Of special interest to you, if you are suffering, should be the tab entitled "Library" and in the drop down menu "Testimonies" There you will read the amazing, almost miraculous stories of those whose lives and health have been totally transformed by adopting a vegan/raw foods diet. Their stories are amazing and inspiring!
I was surprised...actually quite shocked to find on page 4 of the testimonials....my own! Written many years ago now, but a wonderful reminder of what the human body is capable of with proper nutrition and exercise. If you want to check it out for curiosity's sake, it is 3/4 of the way down Page #4, with the heading "Health Minister-Cheryl, Brandon, VT"

Enough about that...back to what's really important today....RAW Foods! Why eat raw foods, in as close to their natural state as possible? Number 1 reason....because like your body, the are living, dynamic organisms!
You body replicates new cells at an astounding rate! In fact, when healthy, bodily cells reproduce in such a fashion that you generate a new stomach lining every 5-6 days. New skin over the entire surface of your body in about 30 days, complete new liver cells in about 6 weeks, a complete new supply of red blood cells in about 4 months! Amazing, right?? There is a lot of LIFE trying to happen in your very alive, organic body!
Since our bodies and every cell in them are living, reproductive organisms, how can we expect all of that regeneration to happen without ingesting living vitamins, minerals, proteins to feed the process. What we call "disease" in many cases, is the failure of the body to replicate new, healthy cells for lack of proper fuel to do so,

Dead, cooked, processed foods lack the "life essence" to fuel living cell reproduction. Plain and simple.
Can you run the average automobile with a standard combustion engine on water? No? Why not?
Because water lacks the necessary components required to fuel combustion...which makes the engine run. In the same way, dead foods lack what the body requires to make its healthy "cell reproduction engine" run!

Try this experiment at home (or guess the outcome). Take 4 fresh raw carrots. Cut the tops off about 2" from where the greens would have been. Take 1 and boil for 10 minutes. Take the second and microwave for 2 minutes on high. Take the third and bake in a 350 degree oven or toaster oven for 20 minutes. Leave the fourth untouched until the first 3 have finished their other processes. When the first 3 are done, place all 4 carrots in a small bowl (each in their own bowl) with about 1/2" of water and place on the counter. Water as needed to prevent the bottom of the bowl from drying out. Observe for several days to see what happens. Any ideas?

What happens to potatoes, onions, garlic, etc. when stored improperly or for too long? They SPROUT!!!! Why? Because they are, like the cells in your body....ALIVE!!!! All raw, unprocessed grains can be sprouted. Why? Because until cooked or ground into smithereens, they contain a living organism. Simple science....life begets life. Life does not spring forth from death. If you were a woman seeking impregnation from a sperm bank, would you patronize one in which all the sperm samples had been allowed to die and were no longer considered viable? Of course not! Common sense would tell you that it would be impossible for new life to grow from those dead cells.

But, that is exactly what we are expecting when we feed our living, organic, body with nothing but dead food!!!! Really think about this....please!

Eat your fruits and vegetables....at least 5-7, (preferably more) servings a day. Eat all or most of them RAW. When possible, make them organic...your body will say a huge thank you and so will the planet.
When you are lucky enough to find raw nuts and seeds, eat those too. They are powerhouses of protein, cardiac healthy mono-unsaturated fats, omega 3's and 6's, and fiber.

Every vegetable or fruit grown has a place in a salad in my humble opinion. Try new things in salad such as;

shredded raw beets
lots more shredded carrots
shredded sweet potato
thinly sliced, or shredded raw zucchini instead of cucumber
freshly grated garlic
shredded apples (skin on)
every kind of lettuce or green imaginable
different types of shredded cabbages
Add crunch and variety with raw sunflower seeds, raw pumpkin seeds, slivered almonds or other nuts.

Food for thought... Water soluble vitamins in fruits and vegetables are greatly reduced or destroyed during the process of cooking. Living enzymes are put to death. They are the food's "life source"
When it comes to fruits, veggies, nuts and seeds...whenever possible....eat them raw!!!!

Easy, convenient, portable, perfectly wrapped and always ready. When looking for convenience foods in your busy day, what more could you ask for?

Post Script- The picture to the left was taken this year, and even though I am not currently trying to heal or reverse ongoing disease processes in my body, (would rather focus on prevention now) my diet remains about 50% (or more) RAW!

Your body CAN heal itself when properly nourished!

"I Like to Move It, Move it!!" (Part 2)

2012-01-24T17:55:00.001-05:00

Last time we talked about why everyone should exercise, today I'd like to talk about what constitutes "exercise" And trust me, it is soooo much more than you think!

And therein lies a problem. So many folks get confused and discouraged when someone says they "should get more exercise" that they throw up a mental wall because they think exercise means "logging hours at the gym" or running and/or walking in all types of weather, or setting aside focused time to perform a certain physical activity....All of these things ARE exercise, and are great to do, but they are such a small slice of the big picture.

In my mind, and in my experience, practically anything you do that gets you up and moving those bones and muscles, gets your heart beating a few beasts faster, gets you breathing a little heavier meets the necessary criteria!

Listen, lifestyle change is hard.
It is by far one of the hardest things I've ever done. Popping out 7 babies was easy by comparison. But....it is one of the most important, worthwhile things I have EVER done!
Just get up and move. Stand, don't sit to perform routine kitchen tasks. Park the car an extra 50 feet way. Take the stairs both up and down rather than the elevator. Turn off the TV. Turn off the game system. Get off the Internet and move it!

Hundreds of tiny changes throughout every day and every week add up to benefits for you, your health, your body, your family.

And for those of you out there who have very real physical challenges, disabilities, chronic pain, or what have you....move what you can!!!! I could write another entire article on armchair exercises for the upper body. Perhaps, I will soon.

The list below is by no means exhaustive, just merely ideas to hopefully spark your imagination, and perhaps make you think of things you may not have considered exercise before. Some are obvious and you have heard them a hundred times...

And remember, no matter what shape you are in right now, no matter what your limitations might be...we can ALL do something!

Walk....indoors or out
Run/Jog
Work out at the gym if possible
Take the stairs
Park farther away
Put on some music and move your body
Stand while working in the kitchen
Clean house vigorously
Dance gently while folding laundry of doing dishes
Have sex
Play out doors with your kids, or heck even your spouse, or other adult. Doesn't matter what you play, just play
Join a sports team
Take a class at the YMCA or other facility
Put in a yoga, Tai Chi, Pilates, Kick Boxing, or any other video you choose, and finish it! Maybe not at the teacher's pace....but your own. Never be afraid to push yourself everyday.
Wash dishes by hand
Ride a bike
Go horseback riding
Park your car in town when doing errands and walk to all your destinations.
When shopping carry items (unless truly large or cumbersome) in your hands rather then push a cart.
When you wake, sit on the edge of the bed....stretch, like a cat! Stand, bend over and reach for your toes, relax and breathe and feel your muscles stretch and wake up. Then, stand tall, arms overhead and reach, really r-e-a-c-h for the stars! Lets your muscles and other systems know, your up and ready to MOVE IT!
Grab a piece of fruit, and a bottle of water at lunch and take a walk.
Interact with children...often, their energy is contagious!
When you sit, stretch your toes, do ankle rotations, first in one direction, then the other.

I am sure by now....you get the idea. Move it or lose it. I am always in awe when I see seniors at the gym, working out as hard as they can. They inspire me!

Lots of little changes, repeated DAILY, will benefit anyone.
And start with a change of attitude. Move from "I can't" to I CAN AND I WILL!

I Like to Move It, Move It!!!!!

2012-01-23T14:25:00.000-05:00

And I do....pretty much every opportunity I get...and you should, too!! I have always been a very active, high energy kinda person. Years ago, back before the days of "personal trainers", I worked as a fitness instructor and nutrition/diet counselor. Unfortunately, the nutrition counseling focused only on weight loss and very little attention was given to real health from a holistic standpoint, and lasting lifestyle changes. Both are needed for genuine health (physical and mental), and for the kind of changes that are going to bring about true health for a lifetime.

I loved the work, loved the women I got to help, but there was far too much focus on appearance, and far too little on real health. The pressure to maintain that waif-like appearance and a certain weight was very easy for me to succumb to being the bit of a perfectionist that I am. It launched me on a 22 year long battle with anorexia and bulimia. The only reprieve my poor body got from the ravages of those diseases was during my pregnancies. I knew I had to eat to nourish my growing babies, AND allow my body to digest and metabolize those calories. However, delivery of that baby, and a return to the "fitness field" brought a re-activation of my nemesis. But...I digress, more on the topic of eating disorders in another chapter.

Exercise...why do I? Why should you? And what constitutes exercise?

Alright, lets answer the first 2 questions at once. The same reasons why I exercise, are basically the same reasons why you should. I may have points that don't apply to you, and likewise, you may have circumstances or motivations that are different from mine. So lets begin...

As a former insulin dependent, Type II diabetic, I exercise to keep that disease in check. Since I made radical lifestyle changes 13 years ago, my Hemoglobin A1C levels have always rivaled that of a non-diabetic. After I lost the 110 pounds that contributed greatly to my developing of that disease (along with a family history of diabetes), I became committed to NEVER go back there! Regular exercise, and a healthy diet are primary in prevention of, reversal of, and working through almost all disease processes.

I exercise because it keeps me looking and feeling years younger than my birth-date would indicate I actually am. Do I even need to elaborate on what that does for a person both physically and mentally?

I move my body because it was designed for movement and activity, NOT inactivity. Our society's current obsession with sitting, TV watching, internet surfing, video game playing, blah, blah, blah is taking its toll on our nation's health and wellness. Disease, obesity, depression and other emotional issues, lack of interest in life in general, and so on....and on...and on. Will regular exercise fix it all? Nope! Will it help a great deal with much of it? Yup!

I work out to keep muscles, bones, joints, and brain cells in good working order.

I work out because it is good for my heart, lungs and circulatory system.

I work out because I love, absolutely LOVE the release of endorphins that comes after any kind of vigorous exercise that elevate my mood, give me a general feeling of "well being" , boost my self-esteem and self-confidence, and simply make me feel good about being ME!

Exercising, when I am not in the mood, have no motivation to do so, and really, really just don't feel like it, leaves me feeling victorious, and very empowered. Good feelings I like a lot!

Recapping- Exercise to

Keep muscles, joints, and bones in good working order.
To stave off disease and illness....and in many case reverse those which have already gotten a foothold.
To elevate mood, battle depression, and enjoy all the benefits of those wonderful little endorphins!
To keep the heart pumping away and the arteries clean and clear.
To boost self esteem, and confidence.
To achieve and maintain a healthy weight.
Use your body in the way it was designed and built to be used
Set a good example for kids and grand kids
To simply feel better about yourself and life in general!

Oh my! I knew once I got started on this topic, there was going to be a lot to say. Surprise! I was right. For the sake of not taking too much of your time in one sitting, I will leave off for now and address the third question above in a future blog.
But you won't be waiting long...I'm kind of on a roll here! Now get up off your posterior and go MOVE IT!!!

One Word....POPCORN!!!!!

2012-01-14T17:47:00.000-05:00

Those of you who know me well, have probably heard me say more than once, "If I had to choose only one food to eat for the rest of my life, it would be POPCORN!"

It has been a food favorite of mine since I was a very small child when I can remember my mom standing at the stove popping pan after pan of the fragrant kernels (in WAY too much Wesson Oil), and pouring it into a waiting, paper grocery bag. Once the contents of the bag reached the level she desired, usually at least half full, the popping stopped and we moved quickly to Phase II.

Phase II involved drizzling the small mountain of popcorn with an awful lot of melted margarine (margarine....oh. my. gosh,) and then a liberal sprinkling of salt before rolling the top of the bag down and shaking it madly. Mmmmmmm....I can smell popcorn right now! And although its a warm, fuzzy memory. I would never eat it that way today, ad haven't for many years.

Today, I eat popcorn not only because I adore it, but because there are also lots of nutritionally sound reasons to indulge....and you should, too! Why? Read on...

Popcorn is a whole grain that contains 40 or more nutrients.

-The germ in the popcorn kernel contains all of the B complex vitamins, plus vitamin E, Riboflavin and Thiamine.

-Popcorn has more protein than any other cereal grain

-Popcorn has more iron than eggs, peanuts, spinach, or roast beef!

-The hull and outer layers are rich in iron, phosphorous and protein.

-Popcorn has more phosphorous and fiber than potato chips, ice cream cones, or pretzels

-Popcorn is a colorie counter's delight! Unbuttered popcorn only has between 25 and 55 calories per cup.

Popcorn, a well known "funfood", is considered a wholesome snack by leading medical associations and nutrition professionals:

- The American Dental Association recommends popcorn as a sugar-free snack. Popcorn is listed by the ADA as a suggested sugar free, fat free, and low in calories snack along with several other notables such as apples, pears, celery, plain yogurt, nuts and cheese.

-The National Cancer Institute(NCI), the federal government's cancer prevention agency, suggests fiber in the diet to reduce the risk of some forms of cancer and the American Dietetic Association recommends popcorn as a high fiber snack food in their list of " 10 Great Ways to Fiber Up!" The National Institue of Dental and Craniofacial Research lists popcorn as a smart, low/no-sugar snack. The American Diabetes Association and the American dietetic Association permit popcorn as a starch exchange on weight-control diets, and the Feingold Diet for hyeractive children permits popcorn because it contains no artificial additives.

- Popcorn is listed third out of a list of 11 as eleven Things That Don't Cause Cancer.

-Pocorn aids digestion by providing necessary roughage, also known as fiber.

If you are not already an ardent popcorn lover, and would like to consume more just because its good for you, read on to see the kinds to avoid-

Movie theater popcorn- Better known as "cardiac death in a bucket" Chock full of artificial colors, trans-fatty acids, and ridiculous amounts of sodium.
Microwave popcorn-pretty much the same reason as above for most varieties.

The best choices, for the sheer enjoyment of the grain itself, as well as for your waistline and other health factors-

Air Popped!
Old school stove top (but not like my mom did it!)

If you would like to learn ways to improve on this traditional "fun food", go to the links on the right hand side of the home page and check out the "Fun Foods/Desserts" link there for new ways to enjoy this old favorite that are both healthy and anything but "humdrum". Pop up a bowl and share it with someone you love tonight!

As for me, I think I hear the bag of organic kernels in my cupboard calling my name right now....

Mmmmm....what smells so good??

2012-01-12T18:43:00.000-05:00

Could it be the yummy, healthy, new recipe you're trying? I think perhaps....
Once again, visit the Vegan/Vegetarian Recipes link on the right hand side of this page, and try the Spinach-Tempeh Lasagna this weekend! So good, and so good for you.

Try it with some nice crusty bread, warmed and drizzled with olive oil, and a fresh green salad, full of raw veggies! Mmmmmm....hungry yet?

New Recipe!!!

2012-01-10T08:27:00.003-05:00

Click on the links tab labeled "Vegan/Vegetarian" on the right hand side for one of my favorite sweet potato recipes!
Sweet potatoes are nutritionally superior to their bland white cousins in every way. White potatoes, from a nutritional stand point, should be used as seldom as possible.
Later when I am not rushing to get ready for work...I'll share more about why. Have a great day!

Let's talk about something "elemental"...

2012-01-05T07:36:00.000-05:00

Elemental indeed, as in the basic elements of hydrogen and oxygen. Most notably when they are combined in the composition we know as H2O. Water. Drink it. Frequently and abundantly.
The only thing more important to overall health and well-being is oxygen and the very breath of life. Being a mom, I'd like to simply say when you ask "why?'...'Because I said so!" You know, try out this whole "brevity" thing, just for laughs.
Instead I will try to give you plenty of good reasons to imbibe in Nature's finest.

Our bodies, as a whole are over 80% water, our brains, a bit over 70%! Simply put, if we were to extract every last bit of water from every cell in the human body, any one of us would fit rather nicely in a large galvanized bucket! I don't look good at all in "galvanized gray" (not in my color palette), so count me out.

What water does in your body-

Hydrates and nourishes for basic organic functions. (Brain activity, heart and other organ function, etc.)
Cleanses and removes toxins and impurities from cells.
Produces healthy perspiration and excretory functions to rid the above from the body.
Keeps skin soft and supple from within. You can apply all the lotion, creams, moisturizers, etc to the skin to no avail, if its dying of thirst at the cellular level.
Improves brain function and clear thinking
Combats hunger and fatigue...good things to know if you're trying to lose weight! Many toxins that assist in weight gain and retention can be flushed out with adequate water intake.
Improves regularity (extremely important to good health and the topic for another whole post at a later time)
Aids in digestion
Can improve eye function (and how they feel) if you are severely dehydrated.

How much should you drink?

There are two easy rules of thumb to remember....

Everyone should drink enough water so that they're urine is clear, or nearly so when they pee.
How much will that take? Simple formula- Plan to consume 1 oz. of water for every 2 lbs of body weight. In other words, a person weighing 120 lbs, should be drinking right around a half gallon, or 64 oz. of water daily.

Yes, if this is new to you, in the beginning it will seem as though you spend all of your time in the bathroom. It will soon pass (no pun intended) and your body will adjust and begin to make use of the fluid as it was intended to.

Nothing but WATER counts towards your goal!

Don't count coffee, tea, soda, juices, energy drinks, etc. All of them contain other chemicals, compounds, sugars, sweeteners, toxins, etc. that your body has to digest, process and deal with. Water is delivered directly to the needed cells!

Helpful hints-

If you are reading this, and you are like the average American, chances are, you are moderately to severely dehydrated EVERYDAY and likely have been for sometime if you are an adult!

Take water with you everywhere! Preferably in a reusable, eco-friendly, and safe bottle that you have purchased. Do not, I repeat do not re-use or refill "bottled water" bottles. They were not intended for re-use and over time, leach highly toxic chemicals into the contents of the bottle.
Trying to lose weight and think you are hungry? Try a tall glass of water (or 2) first. It is entirely possible that you're dehydrated and your body is mistaking thirst for hunger. Many of us have been "feeding" our thirst for years instead of "quenching" it!
Have a mild headache, or feel a bit sluggish? Again, try a tall glass of water or 2 first, then wait 20 minutes and see how you feel. Remember, your brain is over 70% water. How can it function well when not properly hydrated? (More on hydration and organ function in a later post)
Skin or scalp dry? Look to your hydration first before exploring other possibilities. Remember, moisturize first, from the inside- out!
Last tip- drink the purest water you can find. I used to distill my own for drinking purposes.We now have an artesian well. A Brita or other filtration system can be a huge help if you have town or city water.. Drink the best, cleanest, purest you can find....and drink!
DRINK!!!! To your health....cheers!

Things you should know from the start...

2012-01-03T18:33:00.000-05:00

Because knowing them will make our journey together easier...

I cook for many, many people and always have. Some share my views of healthy lifestyle and living, some do not. I want to feed them anyway. That's why you will find a wide variety and selection of recipes here as this page develops and grows.
For a great number of years, I fed my very large brood, usually on an amazingly small budget, and many of the ingredients used will reflect that.
My kitchen is stocked with both the things that you would find in any average American, well stocked kitchen, as well as organic and non-organic whole foods.
I am a HUGE advocate for raw foods eating...such a diet saved my very life, and is responsible for the transformation you see from the earlier pictures in my sidebar link (Transformation and the Power of I CAN!) to more recent ones, including the one on this blog, taken the day I first posted it.
My recipes are usually composed as though you and I were sharing a cup of tea and visiting....filled with tips, accompaniments, serving suggestions, garnishes, etc. They tend to be chatty and conversational, as a rule.
Because maintaining a healthy weight became so very important to me after my own lifestyle change 12 years ago, I always recommend using fat free (or reduced fat), sugar free, chemical free, and generally wholesome ingredients whenever possible. These will appear in italics, but you, of course are free to use the "real McCoy" if you choose.
When discussing topics other than food, I'll try to keep the language and terminology as simple as possible, again, conversational and down to earth. With a background in nursing, I know all the "big" words", but often find that ideas and concepts are grasped more easily when we "keep it simple".
If I am sharing with you about exercise, health, fitness, etc., it will be from first hand knowledge or experience. I cannot, in good conscience, share with you what I do not know to be 100% true myself. If giving an opinion, I will let you know that it is exactly that.
I AM EXCITED....to finally have an outlet for all that I have learned and/or experienced and benefited from these many years!

Getting to know you...or me, as the case may be.

2012-01-02T15:46:00.000-05:00

The following was originally written, and subsequently attempted to be posted in the "About me" section of this page...But apparently, I was supposed to express myself in "1200 characters or less" Seriously? Maybe its not too late to look into this whole "brief and succinct" thing. I'll think about it.

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I am going to keep this as simple and un-poetic as possible. Just the facts or the "stats", as it were to help you understand a bit better who, and what I am, and what I am about.
I am a creature of passion, in my pursuits, in my thoughts, and even in my speech. I am prone to the use of superlatives, as are most of my offspring now that I think of it. We all tend to live, think, and talk just a wee bit larger than life.
I am passionately loving, nurturing and protective (Mama Bear), as well as very capable of being passionately angry and indignant when wronged, or others I care for are hurt.
I am a thinker. I think about, scrutinize, analyze, and ponder...everything...nearly 24 hours a day, yep....I'm pretty sure even in my sleep!
I am a born nurturer and caregiver....and that has spawned my pursuit of many passionate interests. The need to make things somehow better for myself, my family, another or others, compels me to seek applicable knowledge and solutions.

I am excessively, happily married to an amazing man, whom I am thankful for every day.
I am the mother of 7 children (6 living)...
Grandmother (Nana) to 5 pretty incredible grand kids and 3 step-grandchildren, and one great-granddaughter (with another one due soon!)
Oh my gosh...I just re-read what I wrote. Is that even possible??

In my life I have been/done the following (some for weeks or months, some for a few years and some for decades)

Ready? Here we go...
Wife, mother,waitress/short order cook, geriatric nursing, fitness trainer & diet counselor, La Leche League leader (breast feeding support, counseling and advocacy), lay midwife & birth coach, home school mom (25 years), home school group founder and leader, home school advocate at the legislative level, tutor of special needs homeschoolers, president and general manager of two vinyl siding a replacement window companies, homeopath, amateur herbalist, organic gardener, trained/certified raw & whole foods nutritionist, telemarketing company general manager, business to business telemarketer, licensed nail specialist and salon owner. Now, currently (as my full time, paid, day job), salesperson and general goddess at a small, family owned stove & fireplace shop.

Whew! Longer than I intended, but I did warn you in another post....brevity is NOT my strong point! Oh....and I might have forgotten to mention, I am every inch a Gemini, and for those of you who know the sign, that in and of itself, explains A LOT!

Its a pleasure to meet you!

Why are we here?

2012-01-01T15:59:00.001-05:00

No....not "here" as in the big eternal "why are we here?" I meant specifically, on this page.

Well...one of us is here because she is passionate about many things in this life, and has pursued the acquisition of knowledge, information, training, education, and first hand experience (wanted or unwanted) pertaining to most of those passions.

That one of us, is me.
At this point, you are probably only here because I invited you, or pleaded with you to visit and you grew tired of listening to me whine and succumbed!

At this stage of my life (in my mid 50's), I have so many goals and things that I'd like to accomplish, and to be honest with you (and I always will be), I feel as though my head will burst if I don't begin to find an outlet for all of this accumulated data and life experience! I have been driven for many years by a desire to see people live-

Simpler
Healthier
Happier
Enriched
And more informed lives.

So... therein lies the real purpose behind my writing. It is primarily selfish. I need, NEED to share some of the tools, and skills, and knowledge I have gathered over a rich lifetime, and primarily in the last 30+ years regarding holistic health and alternative healing, cooking, recipes of all kinds, ranging from good old fashioned comfort foods to vegan/vegetarian offerings. Fitness and exercise, and on some days...whatever I need to get off my chest!

In the days, weeks, and months to follow, I will be posting daily (or nearly so), recipes, tips, fitness plans, and more. I hope you visit often.

So welcome family, friends, and strangers.
I will warn you up front....I am strong-willed, opinionated, and some times rambling... brevity has NEVER been my strong point! But look on the bright side....you are free to check out any time you like...I am stuck with me!!