Archive for natural alternatives

Superfood;Superwoman

Image result for pumpkin pie smoothie

Admittedly, the “superfood” craze is a little silly, but it still blows my mind that adding a little tablespoon of chia seeds to my morning smoothie can afford me enough protein and fiber to really keep me full through my strenuous workouts.

My newest smoothie addition is…

Maca, a root grown high in the Peruvian mountains, used by ancient Incas to increase both fertility and virility. Today, holistics prescribe Maca root powder for chronic fatigue syndrome, fertility issues, hormone imbalance, and low libido. It’s important to start off using Maca in very small doses since it IS a potent superfood. The really great thing about increasing energy and vitality via Maca is that it does not tax the adrenals the way that caffeine does. Your energy is much more slow burning and long lasting. This is great news for the large percentage of the population suffering with adrenal fatigue, which correlates with hormone imbalance in women and causes a lot of stress on our systems.

I’ve instagrammed my use of collagen and chlorophyll in fruit smoothies. To make my smoothies more “Seasonal” this fall, I use Maca in combination with 8 oz. of almond milk, 1 banana, 1/2 a cup of pumpkin puree, a slice of ginger root, a few drops of vanilla extract and 1 tbsp. of cinnamon to create a delicious pumpkin pie smoothie. I’m really looking forward to sharing more details with you about the direct effect of Maca on my quality of life!

Prevention is the Cure

Shell mandala

What you put into your body (food & drink), what your inner monologue is, and what your stress management techniques are determine your well-being. You can prevent many forms of sickness and disease if you change the negative parts of your routine and just commit to:

1) Creating a healthy microbiome through good nutrition and exercise, which means cutting down on alcohol, caffeine, and processed/packaged foods.

2) Loving yourself and creating an inner monologue that lifts you up

3) Making your common stresses manageable and avoiding unnecessary stress.

I have tried to narrow the focus of my blog to sharing healthy, homemade, whole food, paleo recipes, but the other aspects of prevention and optimal health are so intertwined with diet and nutrition that I feel compelled to emphasize the importance of nurturing your spirit in tandem with nurturing your gut!

If you are in a negative spiral, remember that “Your thoughts are not facts and your past is not your potential” – Kris Carr

the 5 pillars of prevention

  1. What you’re eating
  2. What you’re drinking
  3. What you’re thinking
  4. How you’re resting
  5. How you’re renewing

I began my health journey with a lot of help from Kris Carr’s Crazy Sexy You and Crazy Sexy Diet. I recommend her books and her current FREE online Wellness program!

Crazy Sexy You Energy Video

Easy Bone Broth Recipe to Make Right Now

Supporting your gut health is INTEGRAL to having energy and vitality. Some of us naturally enjoy a more diverse Microbiome than others, but the truth is that everyone should nourish their gut regularly. Recently, I wrote about the importance of probiotics and digestive enzymes in my own healing experience, but these things become expensive! Bone broth is one of the cheapest and most effective ways to nourish your gut lining and reduce inflammation- so why aren’t you doing it yet?

Do you buy bone in meat? Why not? It’s cheaper and has more flavor.

Do you discard the bones? Why? Would you throw away a multi-vitamin or a cup of superfood like chia seeds?

The marrow inside the bones of animals is dense with nutrients and minerals that we can’t find in any other source. Bone marrow, and thus bone broth, contains collagen, glutamine, glycine and proline, which reduce inflammation of all kinds– not solely gut inflammation. In short, our grandmother’s chicken soup cured our colds with more than just love and savory deliciousness.

If you take small, easy, cheap steps toward good health, then you’ll become addicted to the positive results. Remember, Hippocrates, father of medicine, told us: All disease begins in the gut. 

Easy Bone Broth Recipe

If you start buying (antibiotic-free, organic) bone in meat, then simply gather all your bones into a pot as soon as you are done.

Add filtered water to cover the bones X 2 (twice as much as you need to cover bones)

Add 2 tablespoons of Apple Cider vinegar to draw the marrow out of the bones

Season your broth with salt, pepper, one bay leaf, turmeric, sage, tarragon, or anything you might have in your spice drawer!

If you have carrots and celery, you can add those, but it’s not necessary– this is supposed to be convenient for you!

Bring to a boil and then let simmer for AT LEAST 4 HOURS to draw out nutrients.

what to do with extra bone broth

  • drizzle on dog or cat food for healthier pets
  • use as a base for homemade stews, or sauces– I’m making homemade enchilada sauce with it tonight!
  • freeze in an ice cube tray for later sauces or cups of broth

Probiotics, My #1 Health Tip

isle of skye elopement

I got married last month! Isle of Skye, Scotland Loraine Ross Photography

I’ve had a lot of time off to think about what I want to deliver to my readers. Foremost, I want to help people who share my struggles with intestinal discomfort, energy, and food allergies that effect their ability to live life to the fullest! I’ve been traveling a bunch over the last month, and as traveling often does, it has given me clarity. Probiotics clarity!

Friends ask me for help with their own digestive and general health issues, and I really stress the clean diet. I always will. If you live actively and eat REAL food, then whatever body you have is the one meant for you and it’s perfect! My overall wellness is truthfully better because of removing common allergens from my diet (sugar, lactose, wheat, soy, legumes, other carbs). This has changed my life more than anything else, including cardio, weight- training, and supplements.

Probiotics

However, if you are eating well and still struggling, you’re not alone. This happens to me over time and I think it’s important to share that sometimes our microbiome is so unbalanced with bad bacteria that diet alone will not replenish enough good bacteria. This happens for many reasons: overuse of antibiotics, birth via cesarean, contracting C-Diff or another disease that wipes out your good gut bacteria, or just generally having an unhealthy diet. In order to fully recover, I take a 30 Billion CFU probiotic with 15 strains of good bacteria. Trust me, yogurt is not enough, and if you’re buying yogurt and not making your own, then it might be making the situation worse (sugar/chemical thickeners).

Good Probiotics are not in corner drug stores. They ONLY come in glass bottles because plastic’s chemicals bleed in shipment. They have to withstand your stomach acid and should be stored in the refrigerator. They are expensive, but paying for your health today means saving money on sickness tomorrow! I don’t want this to turn into an advertisement for any one type, but I have a couple I will recommend if you reach out.

Fermented foods

In addition to probiotics, I eat one serving of fermented vegetables a day. You can also drink kefir. You guys know I love my veggies though, so I always have home-pickled onions, carrots, sauerkraut, and cauliflower on hand. These are super versatile as you’ll see in my instagram posts! I also drink 2 tablespoons of Bragg’s Apple Cider Vinegar in my water every morning (with a touch of wild orange or lemon). THIS is how I beat gut issues. I hope it’s helpful and transparent enough to help you or your friend succeed with me!

Ask me about my probiotics and check out my post on my new Roasted Red Pepper Sauce and review of NomNomPaleo’s Cauliflower mashed potatoes tomorrow!

Fertility, Rites, and The Blood Moon

My friend Erin has a simple and great response when I asked her why I am so drawn both to the Catholic faith and druid/pagan folklore: “Um, because you’re Irish!”

So today is the convergence of all those things because I had my first rite of welcome at Mass and I’m performing a fertility ritual under the full blood moon tonight. If you haven’t read about the tetrad of blood moons that have occurred over the last two years…well, most likely you have. The Full Moon is absolutely linked to fertility of the earth, as I mention in my moonstruation post.

Tonight, my ritual is for all my friends who have entrusted me with their desire to become pregnant (you better hire me as your doula!) but it’s also in honor of anyone else out there who has great faith and great desire for the same thing.

Traditional items for your (outdoor) altar: white candle, rose quartz, and something that represents your desired child (a flower, doll, poem, anything!)
Then you just get as many female friends as possible to gather or send you positive energy from afar to concentrate and meditate on the fertility power of the moon goddess and wish all good things for you. This ritual is so positive and full of blessings that it will leave you feeling absolutely wonderful, regardless of how well it actually works for fertility! It is a way for us to bond, rather than compete, as women, and that is the very best part!

Getting More Fiber on your Ancestral Diet

Chia Seeds

Chia Seeds

Dietary Fiber is incredibly important to  balanced health and macros and a healed gut. SO many popular sources of fiber are in cereals and whole grains, though, which my body seriously can’t handle. As I’m becoming more and more aware of macros, I found that I needed some more fiber in my diet, as MANY people do. you see fiber helps with all aspects of the digestive system and regularity.  Fiber helps control blood sugar levels, which is great for PCOS, diabetes, and weight management. t can also lower cholesterol and regulate bowel movements. These are the ways that I am packing more fiber into my diet without relying on “whole grains.” I’ve numbered my suggestions chronologically, with the most fiber per oz first! I hope you find this useful if you need help getting more fiber on your ancestral diet!

  1. Chia Seeds- This superfood is at it again, packing more than 5 grams per tablespoon! I incorporate chias into my diet by adding 2-3 tablespoons to my yogurt or smoothie in the morning. They also go wonderful with desserts like chocolate pudding or a fruit parfait.
  2. Flaxseed- I eat flaxseed in it’s ground or powdered form as apposed to its seed form because the fine powder makes it more versatile for use in my cooking. at 3.8 grams per tablespoon, this can be added when baking (one tablespoon dissolved in water replaces on egg), in your smoothies, or sprinkled into sauces easily.
  3. Lentils- Just discovering whether or not I can eat these, since not everything in the lentil family sits well with me, but since they pack 15 grams of fiber per cup, I’m trying them out in a new recipe coming to the blog soon!
  4. Blackbeans– Have as much fiber as lentils! (15 grams a cup). I miss nachos something fierce, so one of my favorite
  5. Avocados– yum! I sprinkle salt and cayenne on mine (sometimes with a spot of homemade mayo) at 6.7 grams of fiber for 1/2 of an avocado, we know why it’s a superfood!
  6. Barley– because I’m Irish. and it’s a grain I can eat….and I think this is so because Barley grains are like Oat grains in that they are more of a “bran.” 6 grams of fiber/ cup
  7. Oats- Hotly debated as appropriate for AIP (Autoimmune Paleo) diets, I do use oats sparingly in baking, when I need some fiber….though I can not down them on their own, personally. 4 grams of fiber a cup!

 

7 Signs that your Hormones aren’t Balanced

  1. Fatigue
    Constant bouts of being either wired or stressed is related to adrenal fatigue and spiking cortisol levels. I have felt the fatigue from imbalanced hormones and it’s intense–feels illness related, leaving you tired after a great night’s sleep
  2. Mood Swings and Irritability
    Comes from imbalance of estrogen and testosterone. Everyone’s going to be cranky sometimes! But if you rage with consistency, this may be why.
  3. Skin changes
    Especially cystic acne, which happens around the chin and on the forehead. Zits happen, but shouldn’t be happening much past puberty. If you can’t correlate it to a new skincare regime or food in your diet, then it could be hormonal
  4. Hot flashes/night sweats
    This is big time for me. I sleep on top of the covers and our AC bill is through the roof! This is from changing levels of progesterone.
  5. Changes in bowel regularity
    Your liver processes hormones and food toxins, so if it is overloaded or not functioning properly then you will also get bowel effects with hormone imbalance
  6. Low libido
    You can thank estrogen levels for this, (and decreasing testosterone). Some of these symptoms are also those of depression though, so best to get a hormonal blood test first to rule it out.
  7. Inability to lose weight
    The ultimate enemy of hormonal imbalance. Raised levels of estrogen and cortisol make losing weight harder than normal. You can persevere though!

Do any of these 7 signs that your hormones aren’t balanced resonate with you? Last week, I wrote about my Pre-PCOS, and then realized that my tips would not be useful if someone did not know their hormones were out of whack. As a woman in your 20’s or 30’s, especially if you are thinking of conceiving, this is something to have checked via bloodwork. There are so many ways to attack hormone imbalance that I’ve discussed in other posts, including changing diet, increasing exercise, laying off the booze, acupuncture and herbal therapy, and essential oils!

One of the main reasons I diffuse essential oils is to remove the hormone interrupting free-radicals and environmental factors that effect my hormone balance like plastics, household cleaners, and make up products.

7 signs that your hormones aren't balanced

Balancing your Yin and Yang

Prior to my experience with acupuncture, I thought of yin and yang as complimentary opposites; like the white and black puzzle pieces that fit together perfectly to form a whole or the below Moon and Sun imagery, necessary to the others completion. Come to find out, it’s much more complicated than that, but balancing your Yin and Yang is what we’re all striving for in optimum health!Balancing your Yin and Yang

I saw an MD acupuncturist and Eastern Medicine Practitioner from China after my lower back sprain and immediately felt better. When we talked about my other concerns and quirks, she immediately pointed out that I have more yin than yang, and for the past week I’ve been thinking about what exactly that means for me. I’ve always loved the cold, so as soon as I grew up, struck out for cold and lovely rainy destinations: Boston and Dublin. There is something just so poetic and “at home” to me about gray skies and crisp weather. I love sad music too, and one of my favorite activities has always been listening to a bluesy chanteuse on my headphones while dodging rain-puddles after a solo outing to a bookstore, museum, or restaurant. This one was on repeat in 2011.

To become more yang: exercise; play competitive sports; wear bright colors; socialize; eat more cooked foods, root vegetables, grains, and fish; make to-do lists and structure the day.

To become less yin, reduce: consumption of ice cream, cold foods, raw fruit, and salads; regular use of alcohol; spending time sitting around; spending time watching television; spending time alone; exposure to a damp, cold climate; feeling powerless to change circumstances; blaming other people; waiting for someone else sort everything out.

So yes, I have more Yin than Yang, naturally. That’s easy to see. Thank you Chinese Medicine, but duh. So the question is, how to I strike a balance if I don’t want to? How do I add Yang and detract Yin when I hate hot sunny days, I’m exhausted by frequent human interaction, and…well, my alcohol consumption is definitely “regular” by definition? I think the answer is two-fold: 1) in my relationship with Matt, I think I have sought my Yang and been fulfilled. One of these days he is going to drag me to some tropical vacation and not short after, we will probably live out our days in a beach town. He forces me to “Yang” with people and at social outings more than I might otherwise, AND he makes me laugh a lot. 2) I just have to go back to my fierce WILL to get better and be as healthy as possible and that is all within me. I am the one who forces the 6 am workouts (and sometimes go for a 2nd at 6 pm) to build muscle and activate my Yang. I’m also the one making the conscious choice to save alcohol for weekends and celebrations….where it belongs. It’s not my life elixir or the buddy I need to hold my hand through bad weeknight TV choices.

How do you strike a balance between your Yin and Yang? Or if you are out of balance, and feeling the health side-effects like me, which way do you lean?

My Local Farmer’s Market: Transplanting Traditions

I am so incredibly proud to be a part of My local farmer’s market: Transplanting Traditions and the Carrboro Farmer’s Market. Sustainability and Food insecurity are two of the biggest issues in nutrition today. Triangle Land conservancy and Transplanting Traditions are doing an honorable job of addressing those problems, while also providing immigrants with delicious crops native to their homeland and introducing  happy patrons like me to different produce traditions 🙂 Enjoy this great video!

Moonstruation: Why we should be in tune with the earth’s cycles to benefit our own

Moonstruation: Why we should be in tune with the earth's cycles to benefit our own

Have you ever look up at the moon and felt connected to it? OR felt like it connected you with someone else or everyone else? Maybe there’s something to that feeling. A majority of menstruating women with regular cycles report menses during the NEW moon and ovulation during the FULL moon. Thus many women, like me, refer to the monthly cycle as a “moon cycle.” {there’s a nice new name for it if you were looking for one!}
Women were once all in tune with the moon this way. Archaeological and historical evidence shows us that before modern diets shifted to processed foods, and even before hormonal imbalances abounded because of toxins in our environment,  women all over the world actually cycled together. From this, we have the wonderful stories of the “Red Tent” and matriarchal lineage passed through the stories of mothers, sisters, and Doulas. As women, it is most natural for us to flow with the new moon so that we are most fertile during the full moon. This is the way of the earth’s fertility and how crops grow, and at one time we were in tune with it.

Some Reasons you might want to get in tune with your Moonstruation:

– You experience frequently missed or irregular periods
– You suffer with PCOS
– You are experiencing fertility issues
– Other hormonal problems

If you want to get back to your truest moon cycle, I recommend a whole foods diet, 8+ hours of sleep a night, and rising naturally with the sun in the morning. If you can’t quite manage that, make sure your workout routine (even if it’s just walking) gets you tired enough so that you fall asleep when your head hits the pillow. It’s extremely important to cut out artificial light from your bedroom and sleep cycle, including phones and televisions. They should not enter your bedroom. Cut down on caffeine and alcohol, which is hard to process through your liver along with your hormones, and finally, most importantly, meditate once a day. Honestly, I’ve noticed that simply being more aware of the moon and its phases draws me closer to my essential moon goddessness. Get in touch with your inner femininity on the full and new moon by scheduling  some “me” time with the help of  this calendar!

 

All Natural Protein Bar:Rise & Health Warrior

Natural Protein Bar Review: Rise Protein & Health Warrior Chia ProteinI’ve been so excited to receive these natural protein bars to do this natural protein bar review.One of my prizes for winning the Super Sister’s Bootcamp challenge was a sampler of some delicious and nutritious Natural Protein Bars. I was so excited to see them arrive in the mail, and I even got a sweet note of congratulations from Sarah at Health Warrior! After I cleaned up my diet and moved to all natural ingredients and whole foods, Protein bars flew out the window with a lot of the other packaged foods I used buy. Just look at the back of some of these wrappers! The dreaded”natural flavors” (not natural), xanthem gum, soluble corn fiber, coloring, and palm oil which is NOT sustainably sourced. We just can’t put this stuff in our bodies, especially if we are driven by health concerns to exercise daily and require extra protein from bars! Rise Protein Bar offers “the shortest ingredient list you will ever see” There are 5 ingredients and these bars are INCREDIBLE. They pack 20 grams of protein and sort of melt in your mouth like caramel. They are sweetened with honey, cinnamon, and natural vanilla (or dates) and are just sweet enough, especially for someone like me who hates the saccharin sweetness of white sugar. At 300 calories, this is a great breakfast post workout that I can’t recommend enough! I know that sounds like more calories than your typical bar, but the sugars and sodium are literally fractions of the other bars because this is REAL FOOD! There is an incredible lack of natural protein bars out there, and these hit the mark!

Natural Protein Bar Review: Rise Protein & Health Warrior Chia Protein

See! Real food!

Health Warrior sent me two types of natural protein bar: the 100 calorie CHIA Snack Bar in  several flavors, and the Health Warrior Chia Protein Bar (with plant protein) in a few flavors, including my favorite, dark chocolate sea salt.
What I love about this natural protein bar:
It uses plant protein, which is MUCH less caloric and much easier to digest (200 calories for large protein bar)! Kudos to this company for helping to popularize a more plant-based diet among athletes and active consumers. AND I love all the super foods they are exploiting! Chia seeds are among the healthiest foods on the planet! They were prized by the Mayans for their ability to provide sustainable strength. This is a really fun way to incorporate them into your diet. Ch-Ch-Ch-Chia Bars!
What I don’t love about this bar: They are absolutely delicious, but the ingredient list is a lot longer than the Rise Bars. Ingredients like rice flour, brown rice syrup, natural flavors, and gum arabic make me think twice about repurchasing. I mean, are those ingredients really necessary? I am going to recommend their 100 calorie CHIA snack bars, with a purer ingredient list, as a perfect mid-day pick me up for sustainable energy!

Even if you are doing the right work out routine, your nutrition can defeat all your efforts in the gym. Please remember to eat real food for optimum health and swap out your chemical bar for an all natural protein bar.

 

Combating PCOS Naturally: healthier body, balanced hormones

PCOS (poly cystic ovarian syndrome) effects roughly 22% of the population, and is a growing epidemic. Hormone imbalance, processed foods, and stress are products of our modern world that contribute to the increased number of women battling PCOS. Combating PCOS naturally is the safest and most effective path to a healthier body and hormonal balance. I was diagnosed with pre-PCOS this year, at 29. This is after 3 years of eating no gluten, and 2 years of no sugar, wheat, or  lactose with limited processed foods. I absolutely think my lifestyle has kept the intensity of my personal experience with PCOS to a minimum, but there is still an uphill battle to be won and it is about more than just diet!

PCOS causes hormonal imbalances that can lead to acne, weight gain & trouble losing weight, hair loss,  fertility problems, insulin resistance, and depression. So Yeah, all that SUCKS! However, MANY studies have been published showing the effectiveness of exercise in combating PCOS. In fact,  this study shows that it is EVEN more important than diet. Further, lifting weights specifically helps women with PCOS because insulin resistance is addressed through BODY COMPOSITION (think more muscle than fat) and not by mere weight loss (whoops to the previous 28 years of my life). If you have PCOS or suspect you might, start by exercising 30-60 minutes every day. According to latest studies, if you have PCOS and as a result of years of insulin resistance, need to lose weight in order to feel healthy, then you should exercise 90 minutes a day. Go on a 40 minute walk with your dog or your best friend! Do a 25 minute yoga stretch on You Tube, lift light weights and stretch in front of your favorite nightly TV programs, or go to a local swim or aerobics class. The bottom line is that you MUST prioritize physical activity when it comes to PCOS. Lift! Lift! LIFT! But before you do, Stretch, Stretch, Stretch! Haha. You will not get bulky if you lift 3 days a week, I promise.

Now let me tell you a fun story! I started going to acupuncture after a bout with Vertigo last year. It was my first experience in which modern medicine was baffled by my symptoms, and I turned to some great resources provided by my Internal Care doctors at UNC. In Acupuncture and Yoga, and many other Eastern doctrines, we learn about our Qi (chee), the life-force that flows through our bodies. My Acupuncturist, Andrew, told me that my Qi was in stasis, thus my lymph was in stasis (dizzy vertigo) and  my blood was also in stasis (irregular periods). So it’s the dead of winter, and Andrew tells me to exercise as much as possible, lifting weights daily in order to feel better and combat stasis. Oh and he says to never EVER touch wheat again (Ok, I get it!). 2 months later, I was diagnosed with pre-PCOS via blood work for my thyroid by my beloved Western Doctor, Louise, and told me to be conscious of this developing and the possibility of developing symptoms. BUT Andrew already knew that was coming, you see? Through my energy and Qi, he knew my blood was in stasis, and he knew my body wanted to be stronger, not just leaner, in order to function properly. Eastern and Western Medicine are such beautiful compliments to each other in this way. I also REALLY recommend acupuncture for everyone out there trying to get a handle on their health. I have some great resources for anyone in the triangle area. Today,  I’m actually going to a “real” doctor at UNC Healthcare who practices acupuncture as a supplement to her primary care services 🙂

As you guys know, I’m still on that journey and some days it is really tough. I pulled my lower back working out with weights last week and now I’ve been set back for my strength and flexibility yoga goals for this month. And then there’s the body stuff. I don’t get to eat the things other people get to eat. I don’t get to indulge or skip daily workouts…and all that hard work may never really show to other people because I’m fighting against insulin resistance and abdominal bloat. I will probably never be a size 2, but there is a a greater reward at the end of the road! And trust me, the feeling of improving your health through natural means and using drugs only when necessary is an empowering feeling. I can’t wait for my next 21st day blood tests this fall! My cycle is back in sync with the new/full moons, which is a sign of fertility and I’m increasing my muscle to fat body composition ration every day. Little by little. Step by step.

Also read this great PCOS resource at my favorite blog, MIND BODY GREEN

Combating PCOS Naturally

 

Anti-Inflammatory Detox Smoothie

Hey you guys, bad news. I sprained my lower back working out this week. It has been so tough to be off my feet, healing, and doing simple exercises to rebuild strength. I’ve been using both Arnica and ibuprofen for pain, in addition to some essential oils. I decided to (what the heck!) also throw in some anti-inflammatory nutrition so I’ve been drinking the following smoothie to combat my tummy inflammation AND my back inflammation!

1 mug full of green tea (preferably macha, but any will do) as your liquid base
1 handfulls of blueberries
2 handfulls of kale
1 inch of ginger root
1 cup frozen pineapple
1 TB flaxseed
1 TB Turmeric
optional 1 cup ice, which I like because I like super frozen smoothies!

Blend and feel better! OR just reduce your natural inflammation and ward off disease!

the wilderness of your intuition

Wish me luck on my practice today! I’m getting closer with my  headstand– this is how I’m doing it at home (and  bonus expert help in my class!)

1. Plank for 60 seconds
2. Get into “classical” headstand position on my knees in front of my wall by touching fingertips to opposite elbows, and interlacing fingers3. Moving my legs into down dog position from here, stretching my shoulders and strengthening my arms and neck to prepare
4. From that position, lifting each leg as high as I can, and touching my foot to the wall behind me if possible

Pointy end down

Eggs have a natural air sac in their blunt end, where an incubating chick receives its oxygen for survival <3 Eggs are also always laid blunt end down, so that they have the most surface area to land on and cushion themselves. When an egg is stored pointy end up, with the air sac at the bottom, that sac will slowly rise and move towards the yolk, bringing any air and bacteria with it.  That will hasten not only the aging process of the egg, making it less fresh since keeping the yolk completely enclosed within the white protects the yolk from drying out, but also increase the likelihood that salmonella or other bacteria will reach the yolk more quickly and contaminate the egg. There is also a chance the air sac will rupture and contaminate the egg with any bacteria it contains. [fresh eggs daily.com]

Super Sisters Bikini Bootcamp!

IMG_0728This January my acupuncturist told me to build lean muscle in my body as diligently as possible to combat my Crohns and PCOS, so I started on a new journey; one of strength building and pushing my body to new limits, rather than the previous 28 years of just trying to remain lean and under 140 pounds [ I’m 5’10 5’9.5 like Cindy Crawford 😉 and no, coffee did not stunt my growth]. I was so happy to get the news last night that I was selected as this year’s Bikini Bootcamp (Part 2) winner by Super Sister Fitness, LLC , a pair of sister trainer/nutritionists that I recommend to anyone pursuing optimum health. They have taught me so much about business & fitness and the importance of being persistent, consistent, positive, and resilient in both endeavors. I haven’t weighed myself in 12 weeks, and I have finally realized what a poor marker that really is for health and fitness.

You can check out my story and recent fitness journey on their blog. I’m excited to share my thoughts on the Rise Protein Bars and Health Warrior Chia Bars they are sending me as a prize! Additionally, I have free access to their Super System for Fat Burning Metabolism Program, and I will keep you updated on how you can participate along with me! Please comment below if you want to stay in the loop on my future programs with SSF.

I’m feeling the best I ever have and a huge part of that is my paleo diet and fitness regime. I still have a long journey ahead of me, but I’m excited for it and excited to build my life around it. I am so grateful to have my results and hard work recognized at this early point in my journey. In the last 2 years, I’ve been diagnosed with both Crohns and PCOS which have both had an impact on my self-esteem and body-image (along with the late twenties metabolism slow down). This program has truly empowered me, as a woman and as an athlete. We are not pretty things to be admired and held to unrealistic standards! We are strong mothers, sisters, daughters, and partners who can do ANYTHING we set our minds to.

Thanks for reading!

 

 

 

2 PM craving: Detoxifying Green Smoothie

Yum!

I don’t know about you, but every weekday between lunch and dinner my blood sugar gets so low that I crave things I wouldn’t normally eat like sweets, soda, chocolate…you get the picture. This is actually a normal physiological reaction that happens as a result of  a combination of dipping blood sugar during “fasts” or periods between meals, combined with specific areas of the brain [hippocampus, insula, caudate] being activated by stress, which triggers food cravings.  There’s nothing wrong with indulging in moderation in these things once in a while, but the resulting spike in your blood sugar after eating something processed or unnaturally sweetened can cause crashes, lethargy, and can effect your cravings and choices for later meals. I’ve come up with a much healthier, long-term solution that serves the double-duty of addressing that natural sugar craving we have with the sweetness of berries, while detoxifying your liver with the properties of antioxidants and cucumbers, which is something we could all stand to do between meals! When I pack my lunch for work, I also pack this green smoothie, which you can freeze the night before and drink when it is defrosted, or make the morning of, and store in your fridge at work.  Your day can totally change with one healthy choice, and this is an easy and impactful one. I use a NINJA blender for my smoothies so that I can include and really liquify fibrous veggies, which pack in so many nutrients!

Liver Detoxifying Green Smoothie
1 cucumber, peeled
1 cup of berries
1 cup of almond milk
1/2 cup of yogurt (see my post on how to make your own yogurt!)
handful of spinach

 

DIY Sunscreen

It’s summertime! I hope you caught my essential oil bug spray post here! But sunscreen is arguably even more important in your daily summer repertoire, though checking out the long list of ingredients on your average sunscreen bottle can be disheartening. I’ve had a lot of luck with a natural mixture of shea butter, which has a natural SPF of about 5 or 6, cocoa butter, which adds moisture and smoothness to your skin, zinc oxide powder, which carries the majority of your SPF, and essential oils. See details below about how to mix up this concoction and then you’ll  never leave home without it!

*note, this is for everyday wear and outside activities, not beach or extended wear. Also note that online DIY recipes that use almond, carrot, coconut or grapseseed oils might actually promote burning.

Homesteader’s Sunscreen
Measurements are rough for solid ingredients. Combine ingredients in a double boiler to melt
, constantly stirring to mix and avoid sticking. I store this in a small glass or durable plastic jar; consistency is a hard cream.

1/4 cup beeswax pellets
1/4 cup shea butter
1/4 cup cocoa butter
2-3 Tablespoons of non-nano Zinc oxide powder (one like this that does not seep into pores)
Optional: Vitamin E oil and essential oils for bonus effects on skin and mood

Some suggested essential oils: raspberry for extra SPF, lavender for skin calming, or melaleuca for added bug repellent

You need a lot of SPF when you are camping in the OBX! I use a combo of my DIY cream and natural versions like Tom's and The Honest Company

You need a lot of SPF when you are camping in the OBX! I use a combo of my DIY cream and natural versions like Tom’s and The Honest Company

 

Natural Bug-Repellent

The best thing about the summertime is all the extra daylight you get for outdoor activities. I am a self-admitted Fall/Winter person, but getting home from work and having time for a long walk with my pups, gardening, or grilling outside with my man, makes me super happy! Evening in North Carolina is prime for the myriad bug life that shares our warm, damp home. With a few essential oils and homesteading tricks, we’re able to enjoy our outside time without bugs prays and their long list of chemical ingredients, and we’re able to save money on our dogs’ flea/tick repellents.  Check out my suggestions below for a spray bottle that will last all summer if kept at room temperature!

1. Fill a spray bottle with 1/2 a cup of water and 1/4 cup Witch Hazel or Organic Vodka

2. Add the following essential oils:

  • 45 drops eucalyptus essential oil
  • 15 drops cedarwood essential oil
  • 15 drops lavender essential oil
  • 9 drops rosemary essential oil

OR

  • 8 drops lemongrass essential oil
  • 15 drops geranium essential oil
  • 30 drops peppermint essential oil
  • 35 drops thyme essential oil

 

 

Probiotic Tip #2: Yogourmet Yogurt

Now that you have had a week to get your SCOBY going from Probiotic Tip #1, it’s time to incorporate even more probiotics into life with homemade yogurt. What is with our grocery store yogurt STILL being effected by the low-fat craze from the 90’s? So many sweeteners and “natural flavors” are injected into our favorite brands to make the palatable for the SAD (Standard American Diet). And so much of the good fat found in the milk protein is extracted to keep fat and calorie counts down for uninformed consumers.

Why would you want cane syrup and chemical flavoring that makes me hungrier, instead of natural fat and protein that keeps you satiated for hours? You wouldn’t. So if you want to buy your yogurt, look for brands that sell full fat, plain, unsweetened yogurt at heath food stores (good luck). OR you could do what I do, below, the homesteading way!

Homestead Yogurt:

– Pour 1 litre of Whole Milk into a pot and heat to 180 degrees to remove lactose (use  a thermometer and watch the milk to make sure it does not boil or curdle)

– Bring your yogurt back down to about 110 degrees and add your Yogourmet yogurt starter, mixing it in evenly to distribute the starter and create a creamy, smooth yogurt. I buy mine at Whole Foods, where it is much cheaper than the Amazon price.

– Pour mixture into Yogourmet Yogurt Maker, plug in, and let sit for 24 hours.

Now you’re ready to enjoy your healthy probiotic snack for any meal. Add a teaspoon of honey for great, natural flavoring.