MissionBFit

"Streams in the Desert"

2011-04-11T07:48:00.003-05:00

Here is a book that I wish I could personally give to each of you who are hurting right now.

The book was given to me last summer when I experienced an unexpected miscarriage. Actually the whole pregnancy was unexpected but we became very excited that God had given our family another child…"a gift" to us. We are still waiting to learn what "the gift" is that He has given.

It's times like these that I remember some advice a good friend shared with me years ago. She would say "Carma…don't forget in the darkness what God has told you in the light" Such wise words.

These daily readings from "Streams in the Desert" are rooted in scripture and amaze me with the way they weave together the heartbreak of this life and the triumph of God. Encouraging us not only to survive through life's trials and dark moments but to LIVE there in them so that the "sense of God's presence can become the unwavering possession of our souls, enabling us to continually say as the psalmist wrote. "You are near oh, LORD" (Psalm 119:51)

Maybe you, like me, have had a physical illness that has sidelined you. Maybe you have lost a baby or feel the pain of not having one. Or maybe cancer is a daily discussion in your family. (my step dad is still pressing on, Amy is engaged the battle and doing well..thank you for your prayers) I have a friend who is walking through the pain of being abused as a child…feeling alone and helpless. I have a friend who just lost both of her parents in an accident this weekend. I have another friend who turns another year older this year and so wants God to provide someone to share this life with.

I can't fully imagine what your pain is today. I just pray that you will reach for the truths of the Bible. That you will hold tight to the truths that God gave you in the light…when all was beautiful and felt good. He hasn't changed…He is still here...it may be dark in your world for a time but you are not alone.

Oh how I wish we could sit, have some coffee and read together...

Lentil Soup!

2011-04-07T09:41:00.000-05:00

Lentil Soup!

This recipe is one of my regulars. I really got into it when I first started eating gluten free and needed the fiber and protein. I also love that it is warm and spicy and goes with everything! We eat this as a soup or throw in chicken or hamburger. Some times if the lentils have soaked up a lot of the broth we will use it on toritllas in place of beans.

Wish you could smell my house right now....mmmm!

Ingredients:

1 large onion, diced
4 cloves of garlic, pressed
2 quarts gluten free low sodium chicken broth
1/2 cup extra-virgin olive oil
1 can Italian-style diced tomatoes.
1 lb. lentils

Directions:

Soak lentils in water for 3-4 hours ahead of time for best results. (You can surely make the lentils without soaking but you will have to add more broth so they won't be as tastey.)

Saute onions and garlic in olive oil for 2-3 minutes in a large soup pot.

Add all other ingredients and simmer for 2-3 hours. IT"S THAT EASY!

My young lady wanted to eat this for breakfast... I told her only if she let me take a picture first! Love her!!!

Last but not least...divide the leftovers into individual sized glass containers and freeze for another day!

Special Hints:

**Go for organic if you can here - Garlic, onion and lentils are sooo much better tasting organic and they aren't expensive. Open Harvest often has cheap organic lentils in their bins.

**You don't have to use Italian style tomatoes, you can use Rotel if you want it spicy but regular diced tomatoes are great too. I usually use the small can but this time I used a large can because that is what I had...whatever you have is great.

**I like this spicy but my family does not. So I make it mild and then add spicy salsa or green chile when I heat mine up.

This recipe makes my home smell good and makes me feel a little bit like Rachel Ray...I'm so not an excellent chef...but I will take the "feeling" for a day! Hope you can too...

Happy Friday! - I haven't fallen off the face of the earth!

2011-04-01T07:24:00.001-05:00

I just wanted to drop in and let you know I have not fallen off of the face of the earth! (the picture is old but made us laugh yesterday...and resembles my week in so many ways!)

Maybe your week has been like mine...catching up from having children home for Spring Break, being ill and now trying to get life back on track! Needless to say, I've been away from my computer!

I pray you have a blessed Friday and an AWESOME weekend!

I Hope to be back next week with:
A Great Lentil Recipe, Protein Snack Ideas, and a P90X Hybrid Workout Schedule for those who love Insanity & P90X!

Happy Friday!!!

What We Do Eat - Banana Cookies

2011-03-17T14:45:00.000-05:00

Banana Cookies

I don't know about you but there are not too many foods more comforting than warm homemade banana bread! In my quest to feed my family healthier, less processed and more nutrient filled food, somewhere along the line I came up with these banana cookies to help fill the void of not eating banana bread. I just made some last night so I thought I would share them with you!

The Ingredients:
3 Ripe bananas
2 Cups rolled oats
1/3 Cup oil ( I use 1/4 C coconut oil plus water to make 1/3 C)
1 Cup dried cranberries (or dates or raisins)
1 tsp vanilla
1/2 Cup walnuts

The Directions:
Mash Bananas
Stir in vanilla, oil, oats, cranberries, walnuts
Let the mixture sit for 15 minutes
Drop by teaspoon on to ungreased cookie sheet.
Bake at 350 degrees for 15-20 minutes.
*The cookies will get slightly brown on top and will harden up like chewy granola bars when they cool. Don't overcook if you want the warm banana bread experience.

Now look at those happy young ladies :). Lets just say they I think they were tired of waiting for the cookies to cool!

What We Do Eat - Healthier Blueberry Muffins

2011-03-16T09:40:00.000-05:00

These blueberry muffins are loved in our house!

So much so that Macey made them on her own this week!

This recipe is a great example of moving toward healthier eating. You can start with a good solid recipe and change it a little at a time. Note that these muffins are not gluten free or dairy free, but with a little work they sure could be.

Wheat-Oat Blueberry Muffins

The basic recipe:

1 Cup whole wheat flour

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

2 large eggs

1 Cup sour cream

5 Tbsp unsalted butter

1 Cup light brown sugar

1 Cup Old-Fashioned Oats

1 Cup frozen or fresh berries

(if frozen don't defrost)
Walnuts if desired

2 tbs sugar for topping if desired

Directions:

Preheat oven to 375 degrees

Line muffin tin with liners

Combine flour, baking powder, baking soda & salt

In a large bowl beat eggs & sour cream

In medium saucepan on medium heat, melt butter & brown
sugar together. Beat this mixture into the egg & sour
cream mixture

Stir in oats

Fold in flour & optional walnuts

Fold in berries

Fill muffin cups 2/3 full

Drop a generous pinch of sugar on top of each muffin

Bake for 25-28 minutes

Cool for 5 minutes then remove from pan & finish cooling on rack

Makes 12 muffins

Changes in recipe you can make...

Not a fan of whole wheat?
Start with 1/2 Cup whole wheat flour and 1/2 Cup regular baking flour. Then next time you make them switch it up to all whole wheat!

Want Healthier Yet?
Substitute a better oil such as coconut in place of the butter.
Substitute real yogurt for the sour cream - I do this in other
recipes and it works great!
Substitute applesauce for half of the brown sugar

Fitness - Just Make It Work Monday!!!

2011-03-14T20:21:00.000-05:00

I know...it's Monday...

But if we want reach our fitness goals consistency is the key!

We need to exercise regularly every day.

So some days...most often Mondays...TODAY...we need to find a way to just make it work and get the job done. I know it's not easy. There are so many other things we need to get done but if we don't press through with our fitness today, we will just have to start over again tomorrow.

So what are our excuses?

We are busy
We are tired

We have no time

We don't have the right tools or weights

If I may show you a beeauuutifull (not really) video of us (Brad) doing our best with what we have:

*At my grandparents house

*In a basement

*Low low ceilings
(i.e. no standing shoulder presses!)

*No pull up bar

*No Big Screen TV for my DVD

*No Beautiful view or windows

Just us and our DVD!

Me in my corner. I love the Styrofoam cooler used for holding my computer!

Brad in his corner…doing push ups and using the green band (in the picture at the top) for a modified pull-up.
Yep he's the king of proper technique :)

So now you can see that sometimes you just have to make it work!

It isn't pretty!

But pretty isn't what we are going for right?

Remember, consistency is the key!

So go get em...there is only a few hours left in this Monday!
You can do it!

A Tribute Larry - Thanking God for you!

2011-03-09T23:23:00.000-06:00

Yesterday I got the kind of call you don't want to get. One of my childhood "Father" figures passed away after battling liver cancer.

It's all kind of surreal as several people I love are battling cancer and I'm not sure how to manage it all in my heart and brain so tonight I am sad...but I am choosing to celebrate a man whom I loved and looked up to as a little girl. Below is a paragraph from something I've been writing from time to time.

"Here in Lincoln Nebraska, I grew up being the little white girl in a neighborhood of many cultures, ethnically, and economically. My mom worked a lot to pay the bills so my "second home" in the neighborhood was the Rodriguez family that lived two doors down the street. As the story goes...I was 4 years old the day we moved into our new house and that day I "walked to Rodriguez's house in my mamma's high heel shoes and never went home". Their house is where I learned about Mexican culture. I grew up eating homemade tortillas every day and prided myself on being a part of their family… especially in the summer when my skin would get extra tan and I looked even more like them! Their home is also where I learned that I had a hole in my heart that only Jesus could fill. I love the Rodriguez family for taking me in, making me a part of their family and caring for me."

Our family moved out of that neighborhood when I was in 8th Grade. While time has gone on and we have grown apart I cherish the childhood memories I have shared with them and I honor them for what they have taught me.

So today I thank God for Larry and his life. I sit in awe at how fast time has flown by - Thirty years has come and gone... It seems like just yesterday we were planting that tree in your front yard, holding baby Gina Marie, testing out the hot salsa on Friday nights and eating deer jerky from that deer you hung in the garage for days! I remember you helping us carve pumpkins, pull out my teeth and watching a ton of baseball together.

I guess the beautiful thing about time passing quickly is that there will be a time, not too far away, when there will be no more tears, no more pain, no more death... when we will be reunited with Christ in the clouds and all will be fully well again. What a day that will be!

Cold Weather Encouragement - For Those Who Hurt This Morning!

2011-03-07T10:58:00.000-06:00

"Lord, I need this to go away..NOW please!"

(This picture could only be more perfect if it had a mound of cold snow on top of it!)

I don't know about you but this morning when I woke up this morning I felt like this cactus. Then, when I looked outside and everything is white and cold I thought…"Lord, I need this to go away..NOW please!" Not only am I naturally a warm weather outdoor girl but for those of us with autoimmune issues (and probably past physical injuries) the change in barometric pressure and cold often bring a lot of pain and fatigue.

There are actually scientific reasons. When the barometric pressure changes it actually affects the pressure on our bodies and joints causing them to ache. There are also autoimmune syndromes like "Raynard's Syndrome" which is essentially a big word for really bad circulation in the fingers, toes and the ability to feel warm.

For me, I just can't regulate body temperature. I'm always cold. My feet, my fingers. I pretty much feel chilled 24/7 and it just makes me want to sleep. And when I sleep I hibernate..not much can wake me up.

So what do you do when you wake up feeling physically exhausted before you even get out of bed? (other than move to Australia of course because I'm told that is where there are the least changes in environment!)

Well - I look for re-enforcement. I lift my head toward God and say (after complaining of course :) ) "What do you have for me today in this cold, uncomfortable place"

I pick up the Bible or in this mornings case a book that my great friend Amy gave me and read. It reminds me of truth. Truth that I can hold on to throughout the day. I wanted to share some of it with you today that you may be encouraged!

An Excerpt from: Streams in the Desert: 366 Daily Devotional Readings [STREAMS IN THE DESERT]

2 Cor 7:5 " We are harassed at every turn"

Why is it that God leads us in this way, allowing such strong and constant pressure on us?

One of His purposes is to show us His all-sufficient strength and grace more effectively than if we were free from difficulties and trials. "We have this treasure in jars of clay to show us that this all-surpassing power is from God and not from us (2 Cor 4:7)

Another purpose is to bring us a greater awareness of our dependence upon Him. God is constantly trying to teach us how dependent we are on Him - that we are held completely by His hand and reliant on His care alone.

This is exactly where Jesus Himself stood and where He desires us to stand. We must stand not with self-made strength but always leaning upon Him. And our stand must exhibit a trust that would never dare to take even one step alone. This will teach us to trust Him more.

There is no way to learn of faith except through trials. They are God's school of faith, and it is much better for us to learn to trust Him than to live a life of enjoyment. And once the lesson of faith has been learned, it is an everlasting possession and an eternal fortune gained. Yet without trust in God even great riches will leave us in poverty. "

So this today, if you are hurting physically or just plain hurting…let us remember the truth that there are eternal purposes at work…things gained that will last forever. A God who loves you and has a plan and holds out hope that will carry you through until the sun is shining and warm and your hurt has faded away!

My Current Short Term Fitness Goal! (not the sticker chart...the video!)

2011-03-03T19:33:00.000-06:00

So here's the deal...
I have to have a fitness goal.

Not only do I need a sticker chart to keep track of that goal, but I also need a reason to keep pressing on when my body hurts and I am tired.

My ultimate fitness goal is to be strong and healthy, keeping my Lupus and Arthritis as contained as possible.

But how do you measure that? I used to measure my health by how I feel each day but that is so subjective. The positive physical benefits like fitting into a certain dress or swimsuit have never been motivators for me. Maybe a piece of awesome cheesecake! (Not a good idea!)

So last year I decided I would "measure" my fitness by setting a short term goal and it worked! My goal last year was to be strong enough physically to enjoy a full day of water skiing with Brad's family. The prior year...I couldn't enjoy it because it made me so tired. So last year, not only did I get to actually enjoy skiing...the added benefit was that I had enough energy to keep up with my children. I have more memories of last summer having fun than memories of just wishing I could take a nap! I'm hoping for the same this year.

A personal note...please know I share this with you...not for my own benefit. I fear always talking about me. But, I have learned through these past years of not feeling well...that life is short and I'm hoping that you will be encouraged to live life, get moving, enjoy each moment God gives you and make some great memories...

Sooooo - My fitness goal this year is to feel strong enough by spring to physically to do this:

Yikes! (don't tell my mommy!)

So today the question is...what is your fitness goal? Long term? Short term? Maybe it's to be able to physically sit on the floor and play games with your children. Maybe it's to play basketball and be able to walk off the court of your own free will. :) I don't know what it is...but I believe if you don't set some goals...you can never reach them.

You can do it...decide, commit to the process, make plans and jump!

Fitness - Goal Tracking...A Shout Out To My Sister!

2011-02-28T11:09:00.000-06:00

My precious sister is taking her fitness and health by the horns and I'm soooo proud of her!

Today she called me and said "Hey, I just stopped at Target and picked up some markers... I'm going to write my goals on my mirror and start checking them off!"

Her excitement encouraged me to get to writing a few fitness posts here as well. So right now I would like to talk about tracking your goals.

For me, one of my goals is to complete round 2 of the fitness program P90X. I know from finishing round one some months ago that I am going to have to focus and find a way to stick with the program.

So to put a smile on your face and let you know it's OK to be a child again sometimes....here is how I track this goal!

CAN YOU SEE IT?

YEP - IT'S A GOOD OLE FASHIONED STICKER CHART!!!

NOTICE HOW I HAD TO PUT AB-X IN IT'S OWN CATEGORY!

(It's more work...so it deserves it's own spot!)

Sooooo.... get out the markers. Break out the stickers. Write down those goals and start marking them off!

Let me know what your goals are and when you reach them so I can do a celebration dance with you!

Beachbody - Reverse the trend of Obesity

2011-02-26T19:25:00.000-06:00

These are my beautiful daughters sharing the growing obesity epidemic in America.
Not only is it good information...it's pretty cute too!

Inflammation - 7 Foods to Avoid...Where Do You Start?

2011-02-15T11:20:00.000-06:00

By now you may be feeling overwhelmed, wondering where to go from here?

Knowing which foods are harmful to you and actually getting them out of your diet takes work but it is sooo worth it!

My approach is not scientific. I am not a doctor. I have however, read several books, spent hours talking with like minded people and walked through this process over the last 5 years. So these are my thoughts and suggestions:

Decide where you are in the process...

1. Do you feel pretty good and just know you need to live healthier for the long haul? Do you make pretty good food choices regularly but just want to continue to grow in this area? If this is you then I would start by writing a daily food log which will help you really see what you are eating regularly. If your daily food log shows that you are doing OK with your choices then from there I would take a week (or a day) to focus on each of the 7 foods to avoid and see where you can make changes in your diet. If not for the benefit of you...do it for the benefit of your children and family.

2. Do you feel like you are at the end of your rope and feel physically bad more days than not? Have you been diagnosed with a disease that involves inflammation? Have you been to the doctors office many times in the past year and really have no answers? How about us ladies who often get told "it's in your head?" Or how about my friend who was finally told to "go see a psychiatrist". (can you tell I"m a bit hot about this one!) If I were you (and I am) I would do an Elimination Diet. I would decide to take the bull by the horns and get rid of all of the things listed in my first 7 posts. Know that you may not have to lose these foods forever but for the next 3-6 months you are on a journey to feel better. Once you get all the foods out of your body then you can start adding them back in one at a time. THEN, you will KNOW how those foods are affecting your body.

- I know people who have lost 10 pounds just by cutting out dairy..their body was fighting against it!

-I know people who feel like they have more energy than they have had in years by cutting out gluten...it was messing up their digestive system and taking all their energy.

-I know people who don't have near the sinus and allergy problems because come to find out...they were simply allergic to one of these foods.

In the scope of life - 3-6 months of focusing on your foods is so worth the outcome of knowing what triggers your pain.

Avoiding these 7 foods is not the answer to everything... it is however a piece of the puzzle.

What We Do Eat - Organic

2011-02-13T07:53:00.001-06:00

In a perfect world I would be able to feed my family all "organic" fruits, vegetables and meats. However, for many of us that is not a reality because of finances and the number of mouths we feed! So what is the solution? I buy organic when it really matters and I can afford it. If I can't for whatever reason buy the food organic then I try to buy it local or substitute it for something else. For example: Strawberries... I would love to always eat organic strawberries but we just can't. So I will buy them from the strawberry patch in season and freeze as many strawberries as I can.

Foods that I always buy organic:

Apples

Apples are typically grown with the use of poisons to kill fungi and bugs. Scrubbing them doesn't take the pesticides out of the skins. Peeling the skins take away most of the nutrients.

Bell Peppers

Peppers are heavily sprayed with insecticides. The USDA found 49 different pesticides on sweet peppers. After going organic with our peppers, I can actually taste the difference between one I buy organic and a pepper I buy in the regular food isle.

Carrots

26 different pesticides have been detected in carrots and they really aren't that much more expensive.

Celery

Celery has no skin so all the pesticides sit right on the celery itself. The USDA ranked celery #1 on the Pesticide Data list containing 64 types of pesticides in celery.

Leafy Greens

Leafy greens are often contaminated with what are considered the most potent pesticides used on food. When tested, 51 different pesticides were found. Yikes!

Pears

As insects become more resilient to the pesticides used on pears, more and more chemicals are used. This year the USDA found 28 of them.

Potatoes

America's favorite vegetable can be laced with as many as 37 different pesticides.

Spinach

Spinach is great for you but it is also the most contaminated leafy vegetable. There were 48 different pesticides found in spinach. This is another veggie that is not that expensive in most stores. Eat Spinach but choose organic!

Tomatoes

Although these do not rank as high on the USDA pesticide list, the thin skin of tomatoes allows pesticides to enter the actual fruit so it's best to eat organic when possible.

Foods we should buy organic

but can't on a regular basis:

Blueberries

Blueberries are the worst berry on the market for pesticides. Oh, how I love my blueberries. These are best bought organic and even frozen. The amount of molds that are grown on berries from the time they are picked to the time you eat them is enormous. It's unfortunate but true.

Cherries

Cherries are a hard one to figure out so they are best eaten organic. Some studies report that cherries grown in the US were found to have 3 times more pesticide residue than imported cherries.

Grapes

Choose grapes grown in the US. Imported grapes run a greater risk of contamination. Grapes are sprayed with chemicals at different stages of growth so no amount of washing will eliminate the contamination.

Nectarines & Peaches

Multiple pesticides are often applied to this soft skin fruit making it highly suseptible to pesticides. The USDA found 62 different pesticides on nectarines.

Strawberries

Strawberries ranked #3 on the USDA list containing 59 pesticides. If you buy strawberries out of season, they are likely imported from countries that use less stringent regulations for pesticide use.

After reading this post my husband said "Carm..this is depressing" Well, it can be...but do not let it be! Choosing fruits and vegetables of any kind is still TONS better than processed foods!

My encouragement to you is to do the best you can with what you have. If you can buy all organic that is awesome but if you can't then still eat fruits and vegetables as much as possible but focus on those that aren't as high in pesticides. We don't want to be fearful. We want to be informed and make the best choices possible. God will fill in the gaps. He is so good and faithful to do that for us. So just give it your best and let Him take care of the rest!

What We Do Eat - Some "Not So Normal" Snacks

2011-02-12T09:47:00.000-06:00

Snacks

Rather than write about chicken, chicken and more chicken... I thought I would write about some "not so normal" snacks we eat on a regular basis.

Mangoes

Mangoes are my children's favorite!

Rather expensive but always a great "special snack"

Avocados

I often let the girls get slimy and messy making "homemade" guacamole. It's never the same twice :)

Carrots

Big, huge, whole carrots. I will even buy the kind with "tops" on them. The kids think it is cool to have a huge carrot for a snack.

Fruit Preserves

I sweeten "natural" or organic (if I find it on sale) applesauce or yogurt with real or low-sugar fruit preserves. There is no need to buy sugary applesauce or yogurt. Also, an added bonus is that you can control the amount of preserves and if you have to start with a lot to keep the kids happy, you can slowly ween them down to a more healthy amount.

Frozen Fruit Bars

Another favorite. They cost more but do not have Corn Syrup or the calories. It's easy to make your own as well if you have the patience.

Boiled Eggs

I think I've talked a lot about eggs but keeping boiled eggs ready in the fridge makes for a great protein snack. Hint: put baking soda in your water when boiling and your kids will be able to peel them by themselves. Woohoo!

Clementines

Easily peeled by children and sweet..making them a very loved item!

Edamame

Edamame is a fancy name for soybeans. While soy can be questionable in other forms, I feel pretty safe with soybean as a vegetable. We only buy organic edamame in the shell. You can find it in the freezer section. My kids will take some from the freezer, put in a bowl and sprinkle with salt. Then as they thaw slightly, they eat them like peanuts... really a fun snack.

Sugar Snap Peas

We love GOOD sugar snap peas. If they aren't sweet and plump and crisp then don't buy them.

Apple Smores

My Apple Smores are not this pretty or this gooey. But I learned from a great friend to cut apples horizontally to make apple circles. Then we sandwich the traditional marshmallow and chocolate (or even peanut butter and jelly) to make a sandwich. I have been known to warm these up on the grill. :)

Here's to happy, healthy snacks! Please share your ideas with us so we can continue to learn together.

What We DO Eat - Breakfast!

2011-02-08T19:32:00.000-06:00

Many of you have asked "What DO you eat?". I would LOVE to talk about the things we eat! I've been trying to figure out how to do that in a small area like on a blog. :) Hang in here with me..it's going to be long.

Today I'll start with breakfast and break it up into "MY FOOD" & "FAMILY FOOD". Note that the food I eat is for those of us that are avoiding the 7 Foods that cause inflammation. My family, particularly, my husband has an awesome immune system and loves his whole grains, so he gets to eat them. :)

MY FOOD:

OATMEAL

Oatmeal is pretty much my staple breakfast. Not quick-cooking but real oats. I add a little cinnamon and craisins. If you are trying to eat gluten free make sure they are gluten free. My favorite are Bob's Red Mill. Tip: Don't do steel cut oats if you have digestive issues as they are too hard to digest.

Eggs

Eggs are a great source of protein. We do eat a lot of eggs - 2 egg whites and 1whole egg scrambled with any add-ins that I have available in the fridge. I also have boiled eggs around all the time for quick protein.

Shakeology

I have a Shakeology either for Breakfast or for Lunch. It has over 70 ingredients in it that I just can't eat in a days time and it has the digestive enzymes and probiotics that keep my digestive system working.

Buckwheat / Oatmeal Pancakes

Occasionally I will make up a batch of these. The buckwheat is gluten free and the oatmeal adds fiber keeping the glycemic index down. I throw the leftovers in the freezer and eat later with nutbutter when I want something pancake-ish. I will post the recipe later :)

FAMILY FOOD

All of the Above Food and:

Whole Grain Pancakes

I like to make my own but when I can't (or Brad is making pancakes...because he is much more patient than I am) we use Bob's Red Mill or Hodgson Mill Whole Wheat.

Whole Grain Cereals

Brad's new cereal of choice is KASHI Cinnamon Harvest which is pretty close to a whole food. The ingredients are "organic whole grain wheat, evaporated cane juice (yep-sugar), and organic cinnamon" That's it...that is pretty incredible for a box cereal. The girls eat Frosted Mini-wheats. In order to keep away from High Fructose Corn Syrup, we changed to Hy-Vee Brand that does not contain HFCS and is very much like the name brand.

Organic Yogurt

Yep dairy. Organic Yogurt if you do not have an allergy to dairy, it is a great source of protein and probiotics. I would keep yogurt as organic and "live" as possible. This is one we will spend money on because I think it is important. Tip: Buy your yogurt plain and let the kids swirl in real or low sugar fruit preserves.

Fruit

Grapefruit Tip: If it's fresh, peel it like an orange, or use "special

grapefruit spoons". DO NOT put sugar on the grapefruit... it doesn't help. Actually salt makes it sweeter if you have too. But

if you don't teach the kids to dip their grapefruit and

strawberries in sugar...they won't think of it! Clementines - kids

can peel them on their "own" which is huge in my family!

Apples, frozen fruit, frozen blueberries, grapes, bananas...We have fresh choices..we just have to make them happen!

A Word of Encouragement:

Maybe you are thinking...UGH my family will NEVER eat that...

Don't think that way. Change the things you can without a fuss RIGHT NOW and pick one food a week to introduce or change. Make it fun! Let them be a part of the process.

When I started changing breakfast I made lists of "choices" and allowed them to pick a choice from each list. One list was from the whole grain or egg category, the other list was a type of fruit or yogurt. They loved picking the options off the list. In fact they acted like they were at Village Inn.

May your mornings be filled with love and lots of good food!

What We Do Eat - Michi's ladder!

2011-02-07T14:18:00.000-06:00

My goal is to feed my family as much healthy and nutrient filled food as possible.

That being said, I will confess that there are times that I don't or can't. Those times would be: when my children are in others homes or care, when the food budget does not allow and some times when it's just not the battle I want to engage in with my family. I do not want my need to watch my foods becoming a stumbling block to my children. In time, they will have to make their own choices. But for now, I can model, teach and love them...even if someone just offered them a mocha frappicino and they drank the whole thing! There has to be grace in this process... (OK off the soapbox!)

Oh wait... I have to post this:

I know, I know... I used to love them...

Carmel Frapp with whip

500 Calories

16 Fat

10 Saturated

80 Carbs

68 Sugars

NOW, tell me how this is good to eat every day?

Sooo: below is a list of the "best" foods we can choose! I copied this original list here from Team Beachbody. My goal is not to "lose weight" but to eat healthy nutrient filled foods. I will leave the list complete so that you can choose for yourself what you will decide to eat and feed your family. Personally, I have one for myself with my diet modifications, and I have one for the family as they can eat tomatoes and whole grains etc. etc.

Don't be overwhelmed.
The concept of the "Ladder" is that we need to be eating from the top "Tiers" as much as possible. The higher on the ladder...the better the food is for our body. For example: we do occasionally eat lean hamburger listed on Tier 3. However, we recognize that it is not the best choice and try to substitute chicken or a protein found in Tier 1 or 2 if possible. This "ladder" also helps me see the truth of how healthy Brad's baked chips or my refried beans really are. :)

Climb Michi's Ladder

Apples, with skin C
Artichokes (no sauce) PC
Amaranth PC
Arugula C
Asparagus C
Barley C
Beans PCF
Beets C
Blueberries C
Bok choy C
Boysenberries C
Bran C
Broccoli PC
Broccoli sprouts PC
Brussels sprouts PC
Cabbage C
Carrots C
Cauliflower C
Celery C
Chard PC
Chickpeas PC
Cherries C
Citrus fruits C
Collard greens PC
Cottage cheese (nonfat) P
Cucumbers C
Egg whites P

Endive C
Fish (broiled, steamed, grilled) PF
Flaxseed F
Garlic (fresh) C
Grapefruit C
Grapes C
Hempseed F
Herbs
Kale PFC
Ketchup (homemade, no sugar) C
Kiwifruit C
Lentils PFC
Lettuce (romaine, green or red leaf) C
Melon honeydew C
Milk (nonfat) PC
Mushrooms C
Mustard C
Natto PFC
Nectarines C
Onions C
Papayas C
Peaches C
Pears C
Peas PC

Peppers C
Pineapple C
Plums C
Prunes C
Quinoa PC
Radishes C
Raspberries C
Refried beans (nonfat) PC
Rice (whole-grain) C
Salsa (natural, no sugar or oil) C
Spelt PC
Shakeology CP
Spinach PC
Squash C
Strawberries C
String beans PC
Sweet potatoes C
Tea (green or black, no sugar)
Tomato sauce (no sugar) C
Tomatoes C
Vinegar
Water
Yams C
Yogurt (nonfat, no sugar) PC
Zucchini C

Apples, skinless C
Applesauce (raw) C
Avocados F
Bagels (whole-grain) C
Bananas C
Bread (whole-grain) FC
Broths (veggie, chicken, etc., low sodium) FC
Buffalo, super lean (under 10% fat) PF
Cereal (whole-grain) PFC
Cheese (nonfat) P
Coffee (black or cappuccino w/ nonfat milk) C
Coconut F
Corn FC
Couscous PFC
Cottage cheese (low-fat) PF
Cream cheese (nonfat) P

Dates C
Eggs, whole PF
Eggplant C
Feta cheese (low-fat) PF
Fowl (skinless, white meat only) PF
Figs C
Granola (raw, no sugar) PFC
Hummus PFC
Juice (fresh-squeezed w/ pulp, no sugar) C
Mangoes C
Meat, wild game PF
Milk (1%) PFC
Muesli (raw, no sugar) PFC
Nuts (raw) PF
Nut butters (raw, no additives) PF
Oatmeal PC

Olive oil F
Olives F
Pork tenderloin PF
Plantains C
Raisins C
Ricotta cheese (nonfat) P
Rye Crisp C
Seitan PFC
Squid PF
Stevia
Sunflower seeds PF
Tahini PF
Tempeh PFC
Tofu PFC
Vegetable juice C
Veggie burger PFC
Yacon syrup C
Yogurt (low-fat, no sugar) PFC

Applesauce (big brand) C
Agave nectar C
Almond milk PFC
Beef, ground, super lean (under 10% fat) PF
Beef (lean cuts) PF
Broths (veggie, chicken, etc.) C
Butter (unsalted) F
Canola oil F
Cheese (hard)
Cheese (low-fat) PF
Chicken taco (baked) PFC
Chili (no lard or sugar added) PF
Crackers (whole-grain) FC
Cream cheese (low-fat) PF
Fowl (skinless, dark meat only) PF
Fowl, ground, super lean (under 10% fat) PF

French fries (baked) FC
Fruit (dried) C
Granola (no sugar added) C
Honey C
Jam or marmalade (no sugar added) C
Ketchup (store bought, no sugar added) C
Lamb (lean) PF
Lettuce (iceberg) C
Maple syrup (natural, no sugar added) C
Milk (2%) PFC
Muesli (big brand) PC
Molasses C
Oatmeal (flavored) PC
Pancakes (buckwheat) C
Pasta (whole-grain) C
Pickles C

Popcorn (plain) FC
Potatoes (baked or boiled) C
Refried beans (low-fat) PFC
Rice cakes C
Rice milk C
Rice (white) C
Sauerkraut C
Shellfish P
Shrimp P
Soy milk PFC
Soy nuts PFC
Sugar alcohols (Truvia, & anything ending in –tol) C
Sushi PFC
Tortillas (whole wheat) FC
Veal PF
Wine (red) C
Wine (white) C

Artificial sweeteners (sucralose, aspartame, saccharine, etc.)
Bagels (refined flour) C
Beef, ground, lean (under 20% fat) PF
Beer C
Bread (refined flour) C
Butter (salted) F
Caesar salad (w/ chicken) PFC
Canadian bacon PF
Cheese, soft (including blue and goat) F
Chips (low-fat, baked) C
Cobb salad PFC
Coffee (iced mocha latte w/ nonfat milk) PC
Coffee (latte w/ whole milk) PFC
Coffee cake FC
Crackers FC
Cream cheese F
Fish (fried) PF
Fowl (with skin) PF

Fowl, ground, lean (under 20% fat) PF
Graham crackers C
Ham PF
Hot dogs (turkey) PF
Ice cream (sugar-free or fat-free) FC
Jell-O C
Jerky (turkey) P
Juice (from concentrate) C
Lamb chops PF
Lasagna PFC
Macaroni and cheese FC
Mayonnaise F
Meat loaf PF
Milk (whole) PFC
Muffins FC
Nuts (salted or roasted) F
Nut butters (processed) FC
Pancakes FC
Peanut butter (not raw) FC
Pizza (thin crust veggie) PFC

Popcorn (w/ salt and butter) FC
Pork chop PF
Potato salad or macaroni salad FC
Pretzels C
Pudding (w/ low-fat milk) FC
Reuben sandwich PFC
Sauce (steak, etc.) C
Sherbet C
Sloppy Joe (lean beef or turkey) PFC
Soup (canned creamy) PFC
Soy sauce
Spaghetti (w/ meatballs) PFC
Sub sandwich PFC
Sweet-and-sour sauce FC
Tortilla (refined flour or corn) FC
Tuna salad or chicken salad PF
Yogurt (frozen) C

Alcohol (hard liquor)
Bacon PF
Baked beans PFC
Beef, ground, regular, (over 20% fat) PF
Beef taco (fried) PFC
"Breaded" foods FC
Breakfast sandwich (fast-food) PFC
Cake FC
Candy PFC
Cereal (sugared) PFC
Chicken à la King PFC
Chicken (buffalo wings, nuggets, tenders) PFC
Chicken or fish sandwich, fried PFC
Chips (potato or corn) FC
Chocolate PFC
Chicken fried steak PFC
Cinnamon bun FC
Coffee (mocha, macchiato, ice blended, frappé, triple caramel vanilla buzz bomb, etc.) FC

Cookies (Oreo^®, etc.) FC
Creamed veggies FC
Creamer (nondairy) FC
Doughnuts FC
Energy drinks C
Fowl, ground, regular (over 20% fat) PF
French fries FC
Gravy PF
Grilled cheese sandwich PFC
Hamburger (fast-food) PFC
High fructose corn syrup C
Hot dogs PFC
"Hydrogenated" foods F
Ice cream FC
Jerky (beef, pork, venison) PFC
Juice (sugar added) C
Lobster Newburg PFC
Margarine F

Milk (cream or half-and-half) PFC
Nachos FC
Onion rings FC
Pastries FC
Pies FC
Pizza (delivered) PFC
Potato skins (fried) FC
Refried beans (w/ lard) PFC
Salad dressing (creamy) FC
Sausage PF
Soft drinks, diet (read the studies)
Soft drinks, sugared C
Sports drinks & foods (unless you're playing sports)
Syrup C
Sugar (refined) C
Tater tots FC
Toaster pastries FC
Vegetable oil (cheap big brand) F

My next post will be specifics of what we are currently eating, but I first wanted you to have the big picture of good food choices.

Inflammation - 7 Foods to Avoid...Here's #7

2011-02-04T11:54:00.000-06:00

Nightshade Vegetables

There are over 2,000 species of plants that can be listed under the category of "nightshade". The edible versions of these foods contain chemicals that "ignite" inflammation. The recommended time for a nightshade-free diet to prove beneficial is ninety days. If you don't feel improvement in your pain, inflammation and mobility, go back to eating them. It won't take long for your body to let you know.

Which Foods Come From "Nightshade" Plants?

Completely Avoid: Tomatoes, Potatoes (Sweet Potatoes & Yams are NOT nightshades), Peppers (red, green, yellow, any variety), Paprika, Goji Berries, Cayenne, Chili powder, Eggplant and Okra.

Be careful of : sauces and dressings like A1, Worcestershire, Tabasco, etc. Many restaurant and store-bought dressings and sauces contain potato starch or a "dash" of paprika or cayenne.

My World

Well - if you know me, you know I love salsa! So this post has been a good reminder to me that I need to focus on this again and see what changes I can make. One change I have made is to add more hummus in my daily food. I use this when I need a dip instead of salsa. I also spread it on chicken for lunch. A great added bonus is that it has protein! Side note: Don't take it to the Super Bowl Party unless your friends "eat healthy" because it doesn't "look" appetizing on it's own. :)

Inflammation - 7 Foods to Avoid...Here's #6

2011-02-03T13:21:00.000-06:00

Dairy

Some experts say dairy products, particularly milk, have been shown to drive the symptoms of arthritis-like disorders. Additionally, we need to avoid cheeses that are aged and made with mold like Stilton, Blue Cheese, and Brie, as the molds also "ignite" inflammation.

My World

Milk does upset my digestive system... so thankfully, I am not a lover of milk or mold cheeses making this one easier for me. We do use hormone-free milk in our home. (I personally wonder if it's the hormones in the milk that causes the inflammation problems.) I also use other options when they are available such as Coconut Milk. Because of the differing views on Soy, I don't use soy milk on a regular basis.

Inflammation - 7 Foods to Avoid...Here's #5

2011-02-01T22:35:00.000-06:00

Yeast & Gluten

Although these are two separate things, they frequently appear together, particularly in baked goods like cake, donuts, and bread. The good news is that cutting out one usually means you are cutting out both, leading to double the benefit for people with inflammation problems.

Yeast?

Yeast fosters the overgrowth of yeast fungus in the body. This overgrowth may cause or increase much of the joint and muscle pain. Yeast is almost always found in: bread, pretzels & the like, beer, malt beverages, cider, many fruit skins especially grapes & plums. Other foods to be cautious of (Read the labels) include: canned soups, doughnuts, soy sauce, some sources of Vitamin B.

Gluten?

Gluten is a protein found in wheat, barley & rye. Gluten can intensify a condition known as gluten intolerance, resulting in a variety of digestive disorders and widely associated with fatigue, especially in fibromyalgia patients.

You can find gluten in the obvious bread and pasta categories but you will also want to watch out for more hidden sources such as: candy, processed meats, packaged cereals, canned baked beans, canned broths and soups, hot dogs, potato chips. Again your best defense is to read the labels. Soon you will know what brands to buy and what to just stay away from. The beautiful part about the year 2011...there are a lot of gluten free foods available. :)

My World

Six years ago, in my quest to determine why I felt so bad I had self-diagnosed myself to have Celiac Disease (Gluten Intollerance). I have a close friend whose child has Celiac and I watched as they struggled to find out what was going on with his body. I resonated with his "bloated tummy and listlessness" To the glory of God, I was also able to watch that child start to thrive again in a rather short period of time.

So after remembering this...I was in... I ate gluten free for a full year. On Valentine's Day of that year, I had a colonoscopy (Happy Valentine's Day to me! ) "proving" that I did not officially have Celiac. BUT after allowing myself to add gluten back into my diet.. I KNOW I feel better when I stay away from it. So even if I"tested" negative for Celiac, I personally believe staying away from gluten helps tremendously.

Here's to feeling better!

Inflammation - 7 Foods to Avoid...Here's #4

2011-01-31T11:36:00.000-06:00

Caffeine

Coffee - Tea - Cola - Chocolate

You knew it had to be on the list. :( Because caffeine is considered a stimulant, many of us turn to caffeine-rich beverages for energy. However, the boost we get is false. The problem with caffeine is that the "up" is relatively brief followed by a substantially longer and deeper sedative effect.

When we are already tired, the sedative effects can be much more powerful leading to a much deeper and long lasting sense of fatigue.

This picture represents how I feel on too much caffeine!

The good news is that cutting out caffeine makes a difference within a week. Most see a difference in their fatigue level almost immediately.

My World..

I rarely drink pop of any kind. I have changed over to decaf green tea which is a good thing (I will leave that for another post) I am all in all not a chocolate lover but I need to be aware as chocolate has caught me off guard before.

My area of struggle is with coffee...

I LOVE COFFEE on a cold mornings like today! (even the picture makes me smile) That being said...I highly recommend you cut coffee out for a period of time if at all possible, then you will be able to understand the affect it has on your body. I have cut coffee out totally for months when I needed to get my body re-balanced. I have cut coffee out totally when I think I'm getting addicted to it. I also rarely drink coffee in the summer. Right now when my body feels good and I'm not struggling physically I allow myself a cup coffee in the morning. That would be one drinking cup full. Not one pot full :) I also only use organic coffee and for creamer I use coconut milk.

Only 3 more Foods to go!

Then I will spend some time sharing what I do eat. I can't wait...talking about what we should eat is much more fun than talking about what we should not!

Inflammation - 7 Foods to Avoid...Here's #3

2011-01-29T21:59:00.000-06:00

Sugar, Fructose & Simple Carbohydrates

Why Sugar, Fructose & Simple Carbs?

These are not good for you because they cause a dump of sugars into the digestive tract. This stimulates a big jump in insulin. Long story short... Insulin stimulates the inflammation pathway and the rise and fall of blood sugar levels causes even more fatigue. Secondary to blood sugar would be the need to stop feeding chronic yeast infections that thrive on sugar causing inflammation as well as brain-fog and suppressed immunity.

What is Fructose?

Fructose is a simple sugar. Fructose goes straight to the liver. Too much fructose seems to overwhelm the bodies ability to process it as a sugar causing problems. Approximately 10% of our American diet is fructose!!!

I must stop and make a note about
High Fructose Corn Syrup!

HFCS is produced by processing corn starch to make glucose, and then processing the glucose to create a syrup. While regular table sugar is 50% fructose and 50% glucose, high-fructose corn syrup can contain up to 80% fructose and 20% glucose, that is almost twice the fructose of common table sugar! Throw that into your carbonated beverages (pop, soda) and you have a huge problem! (This all makes me sound so scientific. :)) The carbonation causes a metabolic reaction resulting in much more sugar pouring into the blood very quickly! Please read the labels...there is decent food out there now without HCFS in it. There will be a learning curve but eventually you will know what brands to buy and what not too!

And last but not least...simple carbs...

Well you know what these are... candy, white bread, white pastas, syrup, juices, pop, most packaged cereals, good old fashioned table sugar. These carbs are more refined, have fewer nutrients, low or no fiber. All of which leads to the same physical body responses that I've already mentioned.

My World...

Please know that my children do get candy from time to time. We still make cakes for their Birthdays :). In fact we actually have dessert night once a week. We don't do dessert the rest of the week and we look forward to it on Fridays. I try to make the dessert as healthy or balanced as possible but if I can't then I simply plan on sharing it with the neighbors or tossing it the next day. We simply can't eat icky and feel good. It's just not possible. Maybe you are not at a point where you are ready to make this change. But I can tell you, when you or someone you love are faced with chronic pain or life changing Autoimmune Disease...
sugar will not be a big deal anymore! I promise!

Hang in here with me... Don't quit...
You can feel better!

Inflammation - 7 Foods to Avoid...Here's #2

2011-01-26T11:04:00.000-06:00

Food Additives - Including MSG & Nitrates

Folks, this is a hard one to recognize...and it's everywhere! Just search it on the web and you will come up with lists of foods that have these food additives in them.

Unfortunately, MSG is now hidden under other names as well.
So my personal opinion is if you can't read the label...don't eat it!

Oh and unfortunately, the "lists" of food containing MSG include almost all of KFC, half of Burger King and half of McDonalds... it's really sad. We just have to think before we eat... I know it's worth it though. You will too when you feel better!

So...What is MSG?

MSG (monosodium glutamate) is a chemical sodium salt and is used in the food industry as a flavor enhancer. Experts agree it can intensify pain symptoms in many individuals. Like aspartame, MSG is classified as an excitotoxin and has the same potential for affecting NMDA receptors. Again, this basically means it's a chemical substance that excite your neurons (brain cells). Yikes! I don't think I want that!

Where is MSG found in my food?

MSG is used around the globe in soups and broths, sauces, gravies, and flavoring and spice blends. MSG is also present in a variety of processed foods such as canned and frozen meats, fish, poultry, vegetables, and ready-to-eat food plates, dressings, ketchup, mayonnaise, soy sauce, sausages, snacks, some processed cheeses, soup powders for instant noodles, etc

What are nitrates?

Nitrates are ingredients added to many of the foods you eat to achieve flavor, color and stability. In addition, they help protect against bacterial growth and rancidity, enhance the flavor of foods and add shelf life to products.Comsuming an excess of nitrates can be harmful. In some studies, more than 90 percent of nitrates have been shown to be carcinogenic to bodily organs

Where are nitrates found in my food?

Nitrates are found in lunchmeats like ham, bologna, and cured meats like bacon.

Hint: look for nitrate free meats and drink that glass of OJ if you decide to eat bacon (we eat bacon occasionally but not weekly). Vitamin C is known to inhibit the conversion to nitrosamines in your stomach. Simply speaking..Vitamin C helps.

Bottom Line - Food Preservatives = Bad For YOU!

***Let's remember The Goal...***
Stopping the inflammation in our bodies by
beginning the process of eating to live and not just living to eat!

Let me back up...Why am I talking about Inflammation?

2011-01-25T16:57:00.000-06:00

Why am I talking about Inflammation?

As a child I was diagnosed with Rheumatoid Arthritis and at the age of 31 I was diagnosed with Lupus SLE… I NEVER knew that the pain I was feeling was "caused" by inflammation. Something was going wrong in my body that was causing swelling (inflammation) in my joints and now soft tissue.

What is Inflammation?

Inflammation is essentially the body's response to injury, and the function of inflammation is tissue healing. Practically speaking, we are all dealing with the inflammatory process either through general injury or dietary imbalances.

So not only can injury be caused by direct trauma..but also by eating a poor diet.

Every time you eat the wrong foods, you create inflammation in your body that will slowly but surely lead to the expression of chronic pain or whatever disease you may be genetically predisposed to.

Most people do not realize that the following conditions are caused or promoted by inflammation: aches and pain, osteoarthritis, rheumatoid arthritis, lupus, crohn's disease, colitis, osteoporosis, acne, aging, syndrome X, diabetes, cancer, heart disease, peripheral vascular disease, stroke, Alzhemier’s disease, Parkinson’s disease, multiple sclerosis, and many many others…

Where do we go from here?

We can STOP putting things in our body that cause inflammation

- know the 7 foods you should avoid (in this weeks posts)

We can START eating healthy foods and food based supplements

- I've had a great experience with Shakeology

We can begin eating to live and not just living to eat!

Inflammation - 7 Foods to Avoid...Here's #1

2011-01-24T15:07:00.000-06:00

WHY?

Experts agree aspartame exacerbates inflammation by means of stimulating a pain receptor in the nervous system known as NMDA. When pain turns from acute to chronic, it involves opening the NMDA pain receptor. Aspartame, classified as an excitotoxin, stimulates this event as the receptor is activated by the amino acid glutamate. When it is excessively stimulated, this may cause all types of cognitive defects. Individuals with inflammatory disorders appear to already have overly active NMDA pain receptors, making them even more susceptible.

The 2006 Journal of Rheumatology found that for many people, cutting aspartame out of your diet completely has a dramatic impact on inflammation and pain relief since it plays a major role in stimulating nerve pathways.

Bottom Line - Aspartame = Bad For YOU!

Sorry Diet Coke drinkers...Please know you are loved!

My Struggle with Lupus and Why I'm a Beachbody Coach!

2011-01-24T14:46:00.001-06:00

One of the reasons I am involved with Beachbody is because of my personal journey with exercise and strength training while having an autoimmune disease.

Almost 5 years ago at the age of 31. I was diagnosed with Lupus SLE which is an autoimmune disease that attacks the soft tissue in your body. I had been going through these horrible weeks where my body would just crash and I couldn't get it together physically. I had some previous success with working out and eating well but I kept getting too thin and couldn't keep muscle. I was weak and started to give in to the mental struggles of chronically feeling ill.

I secretly wondered if I had cancer or something…if life was always going to be a struggle physically. Since that time, I have tried a gluten free diet, some products for glyconutrients, clean eating diet, vitamins etc.- all of which has been somewhat beneficial.

However, a year and a half ago, over Christmas, we saw the P90X video and my husband who just turned 40 decided to give it a try. Me, also ready to keep pushing forward even through the Lupus flares, decided to give it a try as well. We also decided to try Shakeology as I am always looking for good healthy foods especially in the winter when the choices are slim here in Nebraska.

I have to say that for the first time since I can remember.. I have been able to build and sustain muscle for the last 18 months. For the first time in years, I don't worry about my digestive issues that have always played a huge role in my day..which is really very amazing to me.

You can see from a few of my pictures (there will be more to come… I don't like taking pictures) that I am able to build and keep muscle which is huge in helping me maintain a healthy life and do the things I want to do. I never would have dreamed a few years ago that I would be strong enough to ski or learn to surf… I was barely strong enough to get off the couch let alone stand up on a board in the ocean.

So to say I'm "excited" about Beachbody and their products sounds a little cheesy to me… I guess I'm just thankful - excited to have my life back and to be strong enough to enjoy it. All Glory goes to my Heavenly Father the ultimate healer and life giver!