Smell that cool air?!?!

If you have seen me anywhere recently, you would likely witness me soaking up each and every minute of the changing scenery, and letting the smell of decaying leaves fill my lungs. Why?!? I am trying to taste, smell, and feel fall. I also may be trying to see if I can smell the snow…which in Colorado, could come any day now. But back to my body’s attempt to totally absorb the feelings of fall… To me, fall brings the greatest feelings of change.  It is back-to-school, back to routine, and time to reassess the direction we are heading in the coming year. I personally love change.  In fact, I thrive off of it.  So for me, this is a time of personal growth.  I feel so refreshed when I tackle a project around the house and try to get our lives more organized, but I also love the feeling of looking for new foods to entice my interests.

We love going to restaurants, and living in a city like Denver, we have become spoiled.  “Fast food” restaurants have been replaced by foods with fresh, local, ingredients. The menus are often seasonal, as they present fruits and vegetables that are, get this…grown in season! There is so much “Colorado pride,” and with that is pride in the food grown here, supporting local farmers and our home economy.

I am not going to preach anything about GMO’s, organic, or make anyone feel guilty if they just cringe at the site of a vegetable (Hey, if you ate a fruit or vegetable today, and drank a good amount of water, way to go).  What I have found through the years is that everyone needs to change how they appreciate food. Food should be an experience.  Each bite should entice the senses.  If you are consuming something without flavor or substance…it is probably not real and lacks nutrition! Why monotonously consume a bag of chips while you sit in front of the television.  If you are craving something like that, have a few, enjoy them, appreciate it for what it is, and move on. Find foods that bring flavor and interest to your palate. That doesn’t mean it needs to be full of spices, sauces, or additives, it merely needs to be full of foods! Every meal I make, I throw in as many grains and vegetables I can. In fact, most of my cooking revolves around healthy oils, some flavor packed spices, and himalayan pink salt…simple as that.

I have taught my girls to see, taste, and recognize what is in their meals, instead of try to mask or hide it.  They get flavors from the actual ingredients. Believe me, they don’t love everything, and my two-year-old may spit out a thing or two.  But my five-year-old asks for her sandwiches in her lunch to have tomato and spinach on them. Her favorites “sides” right now are fresh cucumber, and she even loves salad. This took a lot of time, but eventually her palate formed into something open and welcoming to new tastes and flavors.  It took a lot of effort and persistence, by giving her everything and anything, but it was worth it. To me this is proof that if a child can learn to love “healthy” and fresh foods, an adult can too.

So my challenge now is not to present an idea that you need to go out and buy every weird fruit and vegetable in the grocery store. It is to take a meal you enjoy, and fill it with good things. I am definitely not a Martha Stewart, or a domesticated goddess.  If you came to my house, I would not be baking, nor making homemade holiday decorations. I will not open a page that includes ‘Pinterest.com’ in the web address. I never know what I am making for dinner until 5pm, and it is a rush to the pantry for ideas.  I just stock my fridge and pantry with GOOD food. Real food.  My reasoning behind gravitating towards natural and preferably organic items is that I like fresh food, and I want my food to taste like it should.  For example, we eat frozen pizza often, and I am proud of it. Many meals of my week include various formulations of veggie burgers and french fries, pasta, and quinoa.  However, I take those meals and add lots of healthy fillers. I basically prefer my meals to have the basis of someone who is a vegetarian or vegan, but every once in awhile, I throw in some meat (In fact, some of my favorite restaurants are vegetarian or vegan).  My gluten free frozen pizza night, includes throwing toppings of fresh avocado, and spinach or kale on top. Then we eat it with our hands like a pizza sandwich.  It is so delicious and more filling. My veggie burgers are topped with any vegetable I have left in the fridge. Either fresh, or sautéed on the stove with oil.  I often prepare my french fries fresh from potatoes, mixed with olive oil and an assortment of spices (Almost all taste great. So don’t shy away! Paprika and turmeric add a great kick), and pink himalayan salt. When the fries are fresh out of the oven, I often toss them with fresh parmesan cheese.  The pasta I commonly make is created with a base of many variations of vegetables.  If the girl’s don’t like it, at least they tasted it, and in the future may grow to love it. Additionally, I am always roasting vegetables.  It is difficult and often expensive to constantly be running to the grocery store to stock up on fresh vegetables, so I keep many variations of frozen ingredients in our freezer. As I walk down the grocery aisle, I fill my cart with frozen veggies of every shape and color, so no matter what I make, I probably have something that will work. It is also cheaper than the produce aisle, and the vegetables are frozen at the peak of freshness and maturity, therefore maintaining the nutrition and flavor. Often times I just toss them with oil and salt, and put them in the oven until crispy.  It is delicious, and makes any vegetable taste more appetizing…most of the time…

This simple change is just to create awareness with what you are eating. Make it an unforgettable experience. Fill it with color, tastes, and flavors. Love food. Enjoy it. Make it about living. Smell that air?!?! It is time to make a change.

Strong mind. Strong heart. Strong body.

Val

Forget the soda…pass the kombucha.

Anyone who knows me personally, knows I am addicted to kombucha.  I have at least one a day, and we never run out in our home.  In fact, my husband has his beer fridge, and now I have my kombucha fridge.  To me, that cold, glass bottle holds so much goodness, and when you realize all it has to offer, you may want to get addicted too.

Kombucha is actually fermented tea. It can be made at home using a “colony of bacteria and yeast,” also know as a SCOBY or “mother.”  Although, be wary of any type of home brews, as there has been health risks related to contamination.  I purchase mine at Whole Foods, Target, and most health food stores. My favorite being: G.T.’s, Clearly Kombucha, High Country Kombucha, and Happy Leaf Kombucha; due to the fact that they tend to have a high amount of kombucha and a small amount of juice and added ingredients.  With any brand, check the ingredients, and be cautious of any formulations that contain high amounts of sugar (I would aim for less than 10 grams, preferably less than 4 grams).

This beverage has actually been around for 2,000 years, and the ancient Chinese called it the “Immortal Health Elixir.” Although it has newly risen in popularity in the United States, Germany and Russia have been relishing in it’s health benefits for over a century. Regions of these respective countries were seemingly void of cancer, and they found that it correlated to that area’s high consumption of kombucha. I am in no way saying that if you drink kombucha you will not get cancer. I really wish it was that simple.  However, there is information out there that some people and/or cultures, believe it does have some substantial health properties that allow the body function at a higher state and it could be related to their kombucha drinking. So I will continue to reach for the kombucha just in case.

Another great thing is due to the process of fermentation, kombucha becomes carbonated (hence the soda replacement), and contains b-vitamins, enzymes, vinegar, and probiotics. Because of this composition of ingredients, there are claims that it can improve digestion and provide immune support (probiotics and enzymes), increase energy (b-vitamins), aid in cleansing and detoxification (vinegar), along with what was stated previously, possible cancer prevention.

I recently talked to a Vietnam vet who said, “I have been smoking cigars since I was 12, and drinking whisky since I was 13, and I outlived two doctors who told me to stop.” This in itself shows that nothing is perfect in making healthy choices, and the route to maintaining a healthy lifestyle is often skewed and full of misinformation.  But before you throw all of this health stuff to the curb, I am just emphasizing to not make it stressful. Keep it realistic, and don’t compare yourself to anyone else.  I drink kombucha daily, and it will stay a part of my life because I love it. Find what you love and what makes you better, and stick with it. But keep in mind, the studies are lacking in the whisky and cigar combo…and to be honest…the guy looked terrible…

Strong mind. Strong heart. Strong body.

Val

The problem with America…gut health

I will tell you what one of my favorite words is…POOP!  It is a part of my every day conversations, and I feel like it should be.  The first question I would hope every doctor would ask is…”Do you poop every day?” The goals I have for my children include: that they are kind to everyone, they are happy most of every day, and that they poop often. I will be frank…I poop every time I eat, about 4 times a day.  Too much information for you?!?! Get over it, and start paying attention to what is going on in your own bathroom.

More and more things are coming out about poor health, and the link to gut flora (the good bugs that live there).  A combination of processed foods and stress have created a change in the flora that live in our digestive tracts, and things grow that should not.  Unfortunately, it is difficult to adequately test gut flora in a normal office visit, so let’s focus our attention on how we can attempt to fix it.

The most recent studies have shown links between gut flora and depression. Mental health has skyrocketed around the world, and children are being diagnosed with depression at younger and younger ages.  I am not placing the blame all on the gut, however I think focusing on keeping such a large organ healthy, should always be a priority.  Researchers are in the early stages of pinpointing beneficial bugs that can be used in the treatment of depression and anxiety.  They are called psychobiotics.  These studies have found that when people used these psychobiotics daily for a month, they more calmly reacted to stress, and reported reductions in their depression and anxiety. This is related to findings that the brain and gut strongly communicate, and research has suggested that probiotics tell the brain to secrete oxytocin and serotonin that make you feel relaxed and happy.

Another major issue related to an unhealthy gut involves your immune system. In fact, 70 percent of the cells that are in charge of your immunity, lie in the lining of your digestive tract. A big part of it’s functioning is related to how well it is able to rid of your body’s toxins.  Unfortunately, due to chronic poor eating, and the lack of beneficial flora, those toxins are not going to be excreted properly, thus affecting your immune system. Therefore, people’s health can be greatly affected by something they are completely unaware of.

Immunity and mental health are areas everyone should find extremely important for daily living and a quality life. Therefore probiotics and gut health should be a priority.  To change your gut, and stress the re-establishment of beneficial bugs, it is important to focus on clean eating, and foods high in probiotics.  For instance, the basis of all diets should be fruits and vegetables, along with whole grains. This will increase fiber intake and help the good bugs do their job. It is also important to focus on fermented foods such as yogurt, sauerkraut, kefir, and kimichi.  I am honestly not a huge fan of any of those foods, so I take a high quality probiotic daily, and drink lots of kombucha and apple cider vinegar.

If you were to take any form of supplements, I would highly suggest investing in a quality probiotic. It is so important to your health, and a probiotic will never be a waste of money (unlike other supplements, where benefits are often unclear). Look for ones that say “live active cultures,” which in most health food stores, are found in the refrigeration section of the supplement aisles.  I have been taking one with 100 billion cultures, and it has been amazing for my body and my digestion.  I have not been sick in years, and I largely believe it is due to my attention to my gut.  My girls also take probiotics daily, and even as babies, were given probiotic powder in their milk.

With all of the healthy things I have incorporated into my daily lifestyle, I really do live off a basis of how amazing our bodies can function if we allow it to.  Anatomy and pathophysiology were my passion in nursing school, and I really focus on incorporating a simple approach…your body wasn’t made to handle things that are not wholesome and real.  So try your best to eat, drink, and move in a way your body needs and desires.  It is the only body you have. Treat it well, and it will treat you well.

Strong mind. Strong heart. Strong body.

Val

Rosewater…part hydrator, part hippie joy

My one go to product is so simple.  If I had to only bring one beauty product with me to a deserted island, it would be Rosewater.  It is filled with so many good things and made from something found in nature. If I could only find that in all aspects of my life…

Rosewater is made by distilling rose petals with steam, which creates a liquid filled with many beneficial properties.  Just to list a few, it is categorized as being an anti-bacterial and an anti-inflammatory, is full of antioxidants, and hydrates the skin. It has been used since ancient times in many cultures, and it is even believed that Cleopatra used rose oil as an aphrodisiac roughly 3000 years ago. It’s use in history has medicinal and antiseptic origins, as well as been used to combat stress and depression, along with creating harmony, energy, and balance for those in personal distress.

Rosewater is widely used in aromatherapy. The hippie portion of this product goes in conjunction with raising your “vibrations.” Our brains vibrate around 75 MHz, while rosewater vibrates at a frequency of 320 MHz. So give yourself a few spritzes throughout the day, and you may be able to create a little more harmony within yourself. So not only are you giving your skin what it needs, it also can help elevate your mood.  In fact, I have a bottle in most rooms of our house, my purse, and anywhere where I often need a quick “pick-me-up.” As a mom of two little ones, I will take any help I can get! In fact, my girls get a few glorious mists to the face a few times a day, and my husband would hate to admit it…but he is addicted too.

The most amazing part of this product is, it is incredibly cheap. If you are really ambitious, there are recipes on-line to make your own.  Otherwise you can buy bottles of it on Amazon, or in most health food stores for $5-10 dollars, depending on the size and concentration. My go to brand is Heritage Rosewater with glycerin. The glycerin helps the rosewater actually “stick” to the face, and there are no added ingredients. I also buy rosewater toner, which is proven to pH balance the skin, and control oil and acne. With its strong anti-inflammatory properties, it is great for anyone with sensitive skin, and can help reduce redness and irritation.

One way I save money, is by buying products that give me the most bang for my buck, and stick to those few items. The ingredients in these products are also simple yet potent. For example, I will buy a strong and effective serum (I like high concentrations of Vitamin C to combat free radicals and my pigment issues from pregnancy), and then I skip on purchasing a moisturizer. I simply spray my face throughout the day with rosewater, and my skin is never dull or dry. And for someone who lives in a climate like Colorado, that is saying a lot!

So for all of you out there that want something simple, cheap, and high quality (and don’t forget the hippie love!), find some balance and health in using Rosewater.  Believe me. You won’t regret it.

Strong mind. Strong heart. Strong body.

Val

The 10 ways I choose a lifestyle of health

I don’t focus on the details.  Like I said in my last post, I focus on simplifying my life.  I choose simple, basic, and wholesome ingredients.  I don’t go to a gym or use a trainer.  I don’t obsess about what I eat, how much I eat, and I never feel guilty over food.  That is not the point of living a healthy lifestyle.  It is about moving past the details, and just choosing to listen to your body, your mind, and your heart.

If anything I say is overwhelming or stressful, it is not for you. Find a place to start that makes you excited. For example, find a great hike, and go with a friend. Or listen to a playlist that makes you happy about what you are doing in that moment.  Focus on how you feel. Focus on the scenery. Focus on the view. Live the here and now. And I probably wouldn’t think about kale…

In today’s post, I would like to discuss 10 ways I choose a lifestyle of health:

  1. Do what makes you happy.  First, aim to get excited about being healthy. If you don’t like something, you will dread it and grow to despise doing it. A great example is how I feel about the gym. I don’t like it. Period! I don’t like how it smells.  I am not a fan of people staring at each other.  I don’t love that I jump on one of many treadmills lined up along a wall, and how the super stinky guy or the girl with too much perfume always manages to pick the machine next to me.  I also don’t like the way girls glare instead of encourage, and how the guys act like they are amazing enough to stare at themselves in the mirror. Get over yourself buddy! Also, it is so much work to get there.  By the time I get my kids in the car, park, get into the locker room to change, I am already hungry and have lost all motivation. Exercise or good food choices may always be a hurdle, but if it is doable and maybe even a part of day you get excited about, then you will keep it up.
  2. Learn to love to sweat.  The more you move, the more your body will learn to love it. Do it to feel good, not to change how you look. It sounds odd, but I know when my body needs to sweat.  My chest feels tight, and I feel like my body desires more than the stress of the day.  I am not thinking about how much I ate or how much cellulite has creeped onto my legs overnight. I am thinking about how good I feel when I take care of my mind, my body, and my heart.  I feel stronger for it in so many ways.  And I never think about how many calories I burned or whether I am going to look great in the new jeans I bought.  I think about how I feel when I am done. Proud and accomplished. And probably more sane.
  3. Don’t think about size or weight…think about HEALTH. I never weigh myself. I don’t count calories or fat. I choose things that make my body feel good. I want to be strong. I want to have energy. I want to sleep well. So I move my body every day, and I think of food as nutrition and fuel.
  4. Read packages for nutrition content, and if you don’t understand it, your body won’t either. I love fat-filled foods…avocado, oils (coconut, avocado, olive), whole fat cheese, almond/peanut butter…it really is found in all meals of my day. I use it to enhance the flavors of my food and fill me up. I also salt almost everything with Pink Himalayan salt.  It is nutrient dense and gives my body things it needs. Focus on quality foods and put things in your body that count. Often times, the less ingredients the better!
  5. Change your focus on meals. Food is a source of energy and a foundation to how your body functions. It should be enjoyed and considered, but not a center point. See food as a supply for what your body needs. The basis should be fruit and vegetables. It is essential for fiber and gut health. Let’s face it…pooping regularly is a great sign for how your body is functioning. But those essential foods should not be a stress. Find things you enjoy. You need your MIND to change, and your taste buds will follow.
  6. Stop focusing on how you look, and instead focus on how you feel. If you feel like crap…change something. Desire more for yourself because you deserve better. Your body is telling you something, and you are not listening.
  7. Never stuff yourself. Why would you? So you can feel terrible afterwards? Not worth it. Your body won’t use it, and it will probably all be poop later…because it’s crap!
  8. Watch out for blood sugar spikes. I really do eat very little sugar.  I broke that habit, and it honestly changed my life.  Sugar is addictive, and they have found people really do get a”high” off the feeling of eating it. I highly suggest removing as much of it from your diet as possible. It will not be easy, but once it is limited, you really will crave it less. Instead of feeling “high” when you consume it, you will feel like crap.  It has no nutrition content, and makes your body have a strong reaction.  Every time sugar is consumed, there is a spike in blood sugar, and insulin is released. If this occurs frequently, and your blood sugar takes the form of a roller coaster, your body will react negatively. With this, the risk for diabetes increases. Instant gratification can turn into a life-altering health condition in the future.  And if you do feel like a cookie or piece of cake every so often, timing is important.  Have a great meal and drink lots of water first. The spike will be less dramatic, and you may find a smaller amount will be more satisfying. If you do indulge, enjoy it! Having a treat is not to be followed by instant guilt or regret. It is a part of living and enjoying life.
  9. “Skinny.” Fat.” “Diet.” Words that are not in my vocabulary, and will not be spoken in our house. Period. Those words suck. “Strong and healthy” are the only words my girls will hear.
  10. Just LIVE. It doesn’t matter what you look like. If people around you think differently…get new friends! The only person you have to impress is yourself. If you were a good person today and felt loved…it was a good day. So live like it.                                                                                                                                                                                                                         Strong mind. Strong heart. Strong body.

Val