Clean Eating: Week 6

This week at the nutritionist we talked fiber.  Fiber is nature's plumber.  It helps the body in several ways:

• makes you feel full
• removes excess cholesterol from the digestive tract
• helps you poop
• regulates blood sugars.

There are two types of fiber: soluble and insoluble.  Most processed foods have insoluble fiber.  If a product has soluble fiber, you will see the fiber content divided into two separate sections.  Your goal is to get between 25-35 grams of fiber daily with at least 10% of that fiber falling in the soluble category.

Ways to Increase Fiber Intake:

• Eat 100% whole wheat bread with at least 2 grams of fiber per slice.
• Eat fresh fruit with skin when possible.
• Eat beans 3 or more times a week.  They have more fiber than oatmeal.
• Eat your veggies.  The more you eat the better.

Note... When increasing fiber intake, drink alot of water to help flush the "stuff" out of your body.

Good Sources of Soluble Fiber:

• northern beans
• lima beans
• kidney beans
• brussel sprouts
• artichokes
• pears
• black beans
• pinto beans

Northern beans will give you the most soluble fiber at 5 grams a serving.  Whereas, pinto beans will give you the least amount of soluble fiber at 2 grams.  There are many other sources of soluble fiber.  I merely listed some of the best sources for you to select from.

Whenever possible, you should always choose whole food sources of fiber.

This Not That:

bread...

• Ezekiel bread and 100% whole wheat bread over white bread
• whole wheat bread products over the white bread counterparts

examples: 

• Nature's Own 100% whole wheat bread
• Orowheat 100% whole wheat bread, sandwich thins, muffins and buns
• La Tortilla Factory 100% whole wheat low carb tortillas
• Flat Out bread

cereal...

• Kashi Go Lean, Cheerios, Kashi Cinnamon Harvest, Wheat Chex, Grapenuts over Raisin Bran, Granola or Muesli

crackers...

• Kashi stone ground crackers, all bran crackers, beanitos over saltines or butter crackers

protein bars...

• Kashi bars (3+ grams of fiber and 6 grams < sugar), South Beach bars (3+ grams of fiber and 6 grams < sugar), Think Thin bar, Kellogg's Fiber Plus Antioxidant bar over Fiber One bars, Fiber One brownies or granola bars

grains...

• whole wheat pasta over white pasta
• brown rice over white rice

fruits and veggies with 3> grams of fiber...

• sweet potato
• many beans
• lentils
• peas
• broccoli
• spinach
• carrots
• green beans
• summer squash
• kale
• brussel sprouts
• red cabbage
• turnips
• mustard greens
• banana
• pear
• orange
• apple
• kiwi
• berries

nuts 3> grams of fiber...

• almonds
• pistachios
• flaxseed
• pumpkin

All information was obtained from my nutritionist, the amazing Dr. Laura Mangum.

Goals For This Week:

• continue to decrease my soda intake
• continue to decrease my sweet tea intake and switch to unsweetened tea
• get 3 food groups in at lunch and dinner: record the food groups in my journal
• try not to double up on carbs at any one meal
• continue to walk 5000 steps a day: increase as often as possible
• try to eat at least one raw veggie snack a day: may use guacamole or homemade bean dip to ease into this routine
• eat almonds and fruit at other snack time or a Think Thin bar
• increase fiber intake and include 100% whole wheat and "whole" food sources as much as possible

Weight Loss This Last Two Weeks: 2 1/2 pounds

Clean Eating: Week 5

Over the last two week I have worked on making whole food plate meals.  I am really good at dinner.  It's easy: meat and a veggie.  Simple right? 

Lunch is a whole other ball game.  We are out and about on most days.  This means we are stopping for fast food or sitting down to lunch somewhere.  The nutritionist told me I should just not eat out.  She made it sound like it would be a simple task.  One you could conquer without much thought.

My problem is she has tried to revamp our entire eating in a month.  I am eating smoothies for breakfast on most days.  I am suppose to eat a whole food plate for lunch and dinner.  For snack, I am suppose to eat an apple and 1/2 ounce of almonds.  Plus, I am suppose to go cold turkey on both soda and sweet tea at the same time.  Well, she will allow me 3 sodas a week.

To me, that is alot of change in a short amount of time.  That much change makes me overwhelmed.  I need to conquer little bits to feel successful.  When I get overwhelmed, I tend to make poor choices and loose my motivation.

I meet with the nutritionist on Tuesday.  At my meeting, I am going to discuss the difficulties I am facing.  I am in desperate need of lunch ideas that are quick and tasty, but also realistic.

Any suggestions would be greatly appreciated.

Clean Eating: Week 4

Just got back form the nutritionist.  Have a few goals set that should be manageable:

• must keep a DAILY food log
• 2 small sodas a week and 1 medium soda a week
• no more sweet teas:-/  only unsweet tea sweetened with stevia
• need to create meals based on the whole food plate model
• walk at least 5000 steps daily (ultimate goal is 10,000).

So, what is the whole food plate model?

Well, it's based on 3 important components: quality, quantity, and balance.  By balance, it just means that you are eating from 3 different food groups per meal.  Here are the food group categories: protein sources, healthy fats, carbs, and veggies.

Note: You may only eat 1 carb serving per meal.

High Quality Examples From Each Food Group...

Protein Sources

• lean beef
• bison
• chicken
• turkey
• fish
• low fat cheese
• low fat cottage cheese
• cage free eggs

Healthy Fats

• olive oil
• flax seed oil
• coconut oil
• grapeseed oil
• nuts
• nut butter
• olive oil based dressings
• hummus
• avocado
• olives

Carbs

• fresh or frozen fruit
• 1% or 2% milk
• greek yogurt
• whole wheat products
• brown rice
• quinoa
• barley
• oatmeal
• beans
• lentils
• sweet potatoes
• winter squash
• peas

Note: Minimize the use of potatoes, enriched flour and corn.

Veggies

• asparagus
• artichokes
• beets
• broccoli
• green beans
• brussel sprouts
• celery
• gardencress
• cabbage
• eggplant
• cucumber
• green onion
• carrots
• okra
• cauliflower
• mushrooms
• leeks
• kohlrabi
• kale
• collard greens
• mustard greens
• lettuce (variety)
• onions
• tomatoes
• pea pods
• peppers
• radishes
• sauerkraut
• turnips
• spinach
• summer squash
• zucchini
• watercress

Note: Try to eat half your daily vegetables raw.

Eating the food will not be near as hard as coming up with yummy ways to cook the food.  Hopefully, I come across some good recipes that I can share with you in the near future.

Happy clean eating everyone.

Cleaning Eating: Week 3

This week I have been sick.  Nothing major, but enough to kick my butt to the curb:  allergies, laryngitis, coughing, and a face that feels like an elephant has decided to take a nap on it.

When I am sick, the last thing I feel like doing is cooking, housework, laundry... well anything really.  Let's just call this week a wash.  Very little clean eating was occurring in my house and alot of soda drinking.  Soda just has a way of washing down the gunk in my throat.  It is like a miracle elixir.

As soon as I am back to my normal chipper self, I will begin my clean eating journey anew.  I am hoping Monday to be more precise.

For all of you that have been living the clean life, congrats on a job well done.

Homemade Peppermint Toothpaste

On my road to simplicity, I am always looking for one more way to buy less and make more on my own. I recently started using the No Poo Method to cleanse and clarify my hair. That got me thinking that making my own toothpaste was within reason as well.

I went in search of the perfect toothpaste recipe. The recipe needed to be two-fold: leave our teeth clean and healthy and prevent dental abnormalities. If the toothpaste would curb bath breathe, all the better.

I modified several recipes to settle on the following.

Homemade Peppermint Toothpaste

Ingredients...

3 tablespoons melted coconut oil
4 tablespoons baking soda
20-30 drops peppermint oil
2 drops grape seed extract
2 tablespoons xylitol

Directions...

Mix all ingredients.
Store in a mason jar.

*The use of a beauty spatula will help your little one apply a smaller amount of paste to his/her toothbrushes. It will also keep your toothpaste from becoming contaminated with germs.

Note:

Grape seed extract is know for its antioxidant properties. It also helps prevent tooth decay and bad breathe.

Xylitol prevents bacteria from sticking to your teeth. This helps prevent tooth decay. Chewing xylitol gum or sucking xylitol candies after meals helps stops or reduces the acid that would otherwise attack your teeth. Xylitol has been found to aid in hardening softened enamel.

Please feel free to share your recipe for toothpaste below in the comments.

Update:
Dentist suggested the use of a flouride rinse or a flouride gel you brush on your teeth.  Other than that I got the thumbs up on my toothpaste.

To Clean Your Plate or Not... Portion Control

You will clean that plate before getting up from this table!

Sound familiar?  Most of us have either said these very words or heard them at some point in our lives.  The thought was that there are people out in the world less privileged.  These people will go to bed and possibly wake up with an empty stomach.  We should not be wasteful of the gifts we have been given; therefore, cleaning your plate was the only option.

I think this mentality has helped Americans on our road to obesity.  We have been cleaning our plates so often that many of us no longer know what it feels like to be full (or for that matter, hungry).  If people would take the time to place the correct amounts of food on our plates, the wastefulness would diminish greatly.

I guess what I mean is that if we load our plates with the right amounts of lean proteins and complex carbs in the way of fruits and vegetables cleaning our plates will become very doable.

For one, most clean eating foods are less dense and more satisfying than the processed, dense counterparts.  Clean foods are packed full of vitamins and nutrients vital to our bodies' health and wellbeing.  When we detox our bodies of all the garbage we have been ingesting, our bodies will naturally crave those things.

Portion control is at the very foundation of making that clean plate a reality without forcing someone to simply eat for the sake of eating.

 Here are some guidelines to follow:

• 1 meat serving is about the size of your palm
• 1 grain serving is about the size of 1 hand lightly cupped
• 1 fruit or veggie serving is about the size of both your hands cupped together.

If we follow the portion control guidelines and prepare clean, healthy food options, cleaning your plate will be a breeze.  Plus, you will be giving your body the portions needed to thrive without the worry of overeating in the process.

Clean Eating: Week 2

I am beginning week 2 of my journey to clean eating.  I have an had a few set backs, but mostly successes.

Successes...

I prepared at least one clean meal a day... usually lunch. 
I did not buy sodas at the grocery store and keep them at home. 
I bought several new pantry items: wheat flour, oat flour, agave nectar, xylitol, and sea salt.

We tried the wheat flour and xylitol in a batch of oatmeal scotties.  I already had the butterscotch chips in the pantry and needed to use them.  The cookies were great, by the way.

I now have a new favorite snack: plain rice cake with 1 tablespoon of natural peanut butter and 3 dots if agave nectar.  De-li-cious.

Struggles...

soda and fast food 

Ughhhh...  When I am out and about it is so hard to judge how long you will be gone.  It is also way to easy too pull  through the drive through and pickup something.  I must admit we went out to eat alot less than normal.  Going cold turkey and figuring out an alternative plan proved to be harder than expected.  Soda is just my weakness.  I am going to have a hard time with that one.

What I Have Learned...

A person needs 10 exposures to a disfavorable food before liking it.

Add tons of flavor to your food through the use of herbs, spices, vinegars, and oils.

Buy fat free or low fat versions of food.

Pack a lunch for days away from home or errands.

When you read a label, 20% of a daily allowance is high.  5% is low.

Do not skip meals.

Whole grains should be stored in a clear, airtight, glass container in the refrigerator.

Frozen grapes and bananas make a great warm weather snack.  This one is on my must try list.

This Week's Small Steps...

• Drink more water.  At least, one glass at every meal.
• Try at least 3 new clean eating recipes.
• Include a fruit at every meal.
• Include a veggie at every dinner.

Not much, but I think it is doable.  I am going to a nutritionist with my husband tomorrow.  We'll see what she thinks of my current goals and if there are any changes I need to make.

Clean Eating: Week One

I am in need of a major food overhaul. My husband has tried the zone diet with limited success. Paelo sounds too restrictive. With this need to overhaul my family's nutritional intact at the forefront of my mind, I began looking toward the source of food and where it comes from.

I stumbled upon a book by Tosca Reno called the Eat Clean Diet for Family and Kids. I am only on page 59 and well and truly hooked. The book is written with simple, "real" language that the everday Joe (or in my case Jane) can read without sitting hand and hand with a dictionary. This is already a selling point for me.

Here is what I've done thus far:
- taken notes as I am reading
- went to the store and purchased a few more fruits and vegetables
- bought a 7 grain bread that taste fantastic
- removed soda from the house... sigh
- made a list of food suggestions from the book (more to come as I read further into the book, I'm sure)
- scheduled time to go to the local farmers market
- located a delivery service for local products such as milk, produce, and meat
- explained the new eat clean philosophy to my boys
- found a friend interested in implementing eating clean to share struggles and ideas with.

Wow, I hadn't realized how much I have done already in just a day. I think this is a fairly good start.

Below I will share what I have learned so far in hopes to inspire others to join in and eat clean too.

Guidelines...
- Eat 6 small meals a day.
- Eat every 3 hours.
- Drink 2-3 liters of water daily.
- Lean protein and complex carbs should be eaten at every meal.

Note: Complex carbs are mainly fruits and veggies.
Lean protein consist of poultry, wild game, fish, and beans.
Juice should be diluted 1 part juice to 2 parts water.

Favorable Food Options...
- whole grain versus white flour
- Salba crackers
- Ezekiel bread
- rice bran
- chicken (poultry)
- fish
- wild game
- locally sourced meat (fresh... grass fed)
- beans
- unsalted nuts and seeds
- avocado (healthy fat)
- flax seed
- quino
- popcorn (air popped... no butter, oil or salt)
- plain yogurt - dried fruit (no added sugars)
- hard boiled eggs
- egg whites
- sea salt (not table salt)
- agave nectar (instead of sugar)
- 75% or higher dark chocolate
- Lara bars
- rice vinegar
- white balsamic vinegar

Small Changes to Begin Incorporating Today...

I will limit the amount of processed food I bring into my home.
I will no longer bring soda into my home.
I will prepare at least 1-2 clean meals a day.
I will not use cooking spray. I will put olive oil in a spritzer bottle to use in the place of "Pam".
I will not purchase white bread products.
I will slowly rid my home of processed foods. As we eat it, I will not buy more.
I will go to the farmers market.
I will make better meat selections at the store.
I will purchase sea salt to replace our table salt.
I will purchase agave nectar to replace sugar.

Well, there you have it! Some really simple things to begin the change from processed foods to clean eating. Any recipes or ideas are always welcome.

Hair Growth Oil Recipe

Since my youngest was born 6 years ago, I have been slowly loosing hair on my crown.  It is now moving further down the back of my head.  As a woman, it is very hard to except this as a given.

I have been scouring the internet to find some natural remedies.  I have found a few things that seem interesting enough to try.  The following is a conditioning oil combination that aides in hair growth through the stimulation of the scalp.

How to Make...

Mix 6 drops each of sage, lavender, and rosemary into 1 tablespoon of coconut oil.

How to Use...

Message into scalp.
Leave in or rinse after 20 minutes.
Final rinse should always be in cold water to trap in moisture.

source

Vanilla Bean Exfoliator

I am always looking for new scrubs and moisturizers to try for both me and my son.  As I am getting older, my skin is alot drier than in youth.  It needs a bit of help whereas before it was beautiful ah naturale.

As for my little one, he needs constant moisturizing and exfoliating due to a skin condition that does not allow his skin to naturally slough from his body.  The dead skin hangs on until it is physically removed by hand.

That is why I was so excited to read this months copy of Better Homes and Garden.  They shared 3 wonderful skin care recipes that are perfect for summer time and those of us needing a skin pick me up.

Ingredients...

• 2 TBS. white rice
• 2 TBS. coffee beans
• 1 fresh vanilla bean cut into small pieces
• 1/2 cup natural plain yogurt

Directions...

1. Mix first 3 ingredients mini food processor or coffee grinder.
2. Pour into a mixing bowl and add a small amount of warm water.  Mix together to make a paste.
3. Apply all over body rubbing vigorously.
4. Rinse.
5. Apply yogurt over skin to moisturize.
6. Rinse.

Store remaining exfoliator in an air tight container for up to a week.

Note:  If you are going to make homemade skin care products on a regular basis, it is a good idea to purchase a cheap blender, coffee grinder, and/or mini food processor.  It's better to not contaminate your appliances used for food preparation.

Pamper Me Basket

Need a gift idea for someone you love?
I made the cutest pamper me basket for my granma's 80th birthday party, but it would be perfect for a student going off to college as well.

 

This is the * caddy * I purchased at Target.

Here are some item ideas you may want to include:

• shower caddy *
• back scrubber *
• bath salt *
• bubble bath *
• shower gel *
• shampoo and conditioner
• homemade body scrub - link to a recipe I use
• rice pillow- how to directions for making your own rice pillow
• gel eye mask
• sleep mask
• matching lip and nail color *
• floral hair clips- * I used infant clips since my granma's hair is thinning.  The infant clips were cuter than the adult one in all reality.
• throw blanket *
• book to read or favorite magazine
• several different flavors of tea *
• tea mug- * This tea mug comes in a Vera Bradley print.  It has a lid to keep the contents warm and a little hole for the tea bag string to hang out of.
• single serving coffee brewing mug- For $6 and a microwave, you can brew the perfect cup of coffee in 3 minutes.  I started using this in my classroom and considering how simplistic the entire system is the coffee is pretty good.
• handmade card *
• gift card

I am sure there are tons of items that could be included, but I think I gave you a good place to start. I made sure that I had a different item for each pocket of the caddy.  That way there was a little prize awaiting with each peek into the basket. 

Have fun creating your own Pamper Me Basket for someone you love.

Just an FYI: The bold faced items are items I actually purchased.  The starred items are items I have included in my kit, but I have only linked to a similar item and not the exact item I used. 

The total basket cost was around $50. 

Homemade Beeswax Finish

I have been wondering if it was possible to make your own beeswax finish and I found my answer.

Yes,
    Yes,
         Yes!

Below are the modified directions I plan to follow when I get the chance.

Ingredients:

• 1 ounce of beeswax cut into tiny pieces
• 4 ounces of oil (olive, coconut, or jojoba)
• 4 or more drops of orange or lemon essential oil
• tin can
• stock pot
• water
• recycled glass jars with lids

Directions:

1. Fill the stock pot with just enough water to heat the tin can.  Turn on heat and allow water to almost come to a boil.
2. Place tin can in water.  Add piece of beeswax.  Stir until melted.
3. Add oil to tin can.  Stir consistently until oil and wax are blended.
4. Add 4 or more drops of essential oil to mixture and blend well.
5. Pour mixture into a clean, glass jar and allow to cool.  Once mixture has cooled secure lid tightly.

*You can use this finish to seal homemade toys, wooden spoons and bowls, polish furniture, etc.  The ingredient list sounds like it might make a good body moisturizer as well.  Worth a try, I think.*

SOURCE: Plain & Joyful Living

Winter Time Blues: Healing of the Soul

The winter blues have hit.  Well, I actually hope it is the winter blues.  I am home from work because I feel awful.  I teach kindergarten and this week I  had 9 kids out on Tuesday, 5 on Wednesday and 7 yesterday.  Several confirmed cases of the flu.

I know I do not have the flu as I do not feel THAT bad.  I just think I body is not well.

Here are my plans to help deter my own personal "soul fever":
*The ideas below are in no particular order.*

• read... jump into the pages of a good story and loose myself in the warmth of the words on the pages.
• pedicure... pampering the feet heals my soul.  I do not get a pedicure often enough, but at times like this it is imperative to aide in the healing of my spirit.  The quiet time is a must during these cold, wintry days.
• lavender bath... a hot bath with lavender oil.  The steam helps clear the head of stuffiness.  The lavender relaxes the spirit.  The heat warms the body to the core.
• quiet meditation... peace, quiet, calm.  This is something the body needs in order to ground itself.  I am not a meditator in the true sense of the word.  I just do my own thing. 

Lay on your bed with your eyes closed.  Place a lavender rice pillow over your eyes.  Begin to breath in for the count of 5 and out for the count of 5.  Continue.  Increase the length of your inhale and exhale as much as you can.  Free your mind.  If you mind begins to wander, refocus on your breath.  Inhale for 10.  Exhale for 10.

Try to do this twice a day for 10-20 minutes each time.  I have noticed that my mood is much brighter and I feel less jittery on the inside if I can keep up this practice.

• drink... several cups of peppermint tea with truvia.  The tea will not only help to open the sinuses and clear my head, but warm by body from within.
• tei fu... a natural wintergreen oil that is applied to the temples and base of neck.  It can also be placed liberally on the palms and inhaled.  This is a wonderfully natural way to open the sinuses and relieve headache.

What do you do to help stave off the winter time blues?

How do you ground yourself during these cold days of winter?

What is your favorite ritual of self indulgence?

Natural Headache Relief

Headaches are one of the most bothersome ailments.  Most of the time your body feels otherwise fine, but the headache puts you down for the count.

There are many reasons for headaches such as eye strain (prolonged reading or computer use), allergies (congestion or the such) and emotional stress.

Here are some remedies that can hopefully provide relief:

• aromatherapy: peppermint, sandalwood, lavender, and eucalyptus: Use 100% pure products.  The higher the quality the better. 

In the Bath... Mix 8 drops of oil to 1 TBS unscented bath oil.

Facial Massage... Mix 6 drops of oil with 1TBS face oil.  Massage on face and neck using circular motion.

Inhalation... DO NOT ATTEMPT IF YOU HAVE ASTHMA OR RESPITORY ISSUES... Mix 3-5 drops of oil into a bowl of hot, hot water.  Place a towel over your head and the bowl.  Slowly inhale the steam.  Stop after approximately 5 minutes.

• ice pack:  Apply ice pack directly to the part of your head that has pain.
• pressure:  Apply gently pressure to the area in pain.  Press and massage for about 15 seconds.  Release and repeat.
• rest: Lay down in a darkened room.  Breath slowly and evenly.  Apply a rice pad that has been chilled in the freezer to your head.
• tea: Drink peppermint or chamomile tea.
• hot bath:  Take a hot bath and place a cool towel on your forehead.  Don't forget to turn down the lights and block out as much noise as possible.
• sinus pressure:  If you believe the headache to be caused by sinus issues, nasal irrigation and spicy food might help to relieve some of the sinus pressure.

Itchy Eyes? Want Relief?

My allergies have been ferocious the last couple of days.  I have spent endless hours rubbing at them only to make things worse.  I have finally decided it is time to take some action.

Below you will find several home remedies I have stumbled upon during my search:

• chilled cucumbers: reduces irritations, puffiness, and swelling: Place thin slices on the eyes until no longer chilled. 
• rosewater: coolest and soothes: Rinse eyes with rosewater several times a day.
• raw potato: reduced puffiness and other eye irritations: Place thin slices on the eye for no less than 30 minutes.  Rinse eyes thoroughly afterwards.
• aloe vera: reduces eye irritation: Mix 1/4 tsp. aloe vera juice mixes with 1/2 cup of water.  Use to rinse the eye.
• humidify: reduces allergens and moistens eyes: Place a cool air humidifier in the room you use most often. 
• green or black tea: soothes itching and burning: Moisten cotton balls and place over the eyes.
• check for a deficiency in vitamins A & B12

Sources: Home Remedies Livestrong

Lavender Rice Pillows

Materials Needed:

• half a yard of fabric
• 1 bag of rice 2-5 pounds
• several drops of essential oil

*I used lavender and orange oil.

Directions for Adding Essential Oil:

1. Dump rice into a large bowl. 
2. Add about 10 drops of lavender and 5 drops of orange oil onto the rice. 
3. Mix thoroughly with your hands.
4. Smell the rice and add more oil as needed.  I added 2 drops lavender and 1 drop orange oil until I was satisfied.
5. Allow rice to dry before using.

Directions for Rice Pillow:

1. Fold fabric in half.
2. Cut out a long slender rectangle approximately 5 1/2 by 12... I did not measure.  I also cut the fabric with the fold intact, so I would only need to sew 3 sides instead of 4.
3. Turn the fabric with both of the right sides facing in.  Using a sewing machine, stitch together 2 of the remaining 3 sides.  One of the smaller sides should be the one left open.
4. You will need to flip the fabric right side out.  I usually use a chop stick or bamboo skewer to do this.  Begin my flipping the fabric like you would turning a shirt right side out.  Then, use the chop stick to poke into the corners to ensure they are as square as possible.
5. Now, you are able to pour rice into the pillow.  You may want to make a paper funnel to make this process easier.  Once I used a funnel I had no problems.
6. Finally, use the machine to stitch the opened end closed.  I folded the material inward to make the edge look finished and the stitched through both pieces of fabric.  This end will look a bit different, but it was alot easier than hand sewing the end closed.

How to Use a Rice Pillow:
Microwave for 30 seconds.  Check temperature and reheat in 10 second increments until desired temperature is met. 

*My pillow stayed hot for over 30 minutes.*

For a cold pillow, place in the freezer for about an hour.  Check every 10 minutes there after until desired temperature is reached.

Skin Softening Sugar Scrub

It's that time of year when you will need to get a gift for someone you may not know very well... a teacher, doctor, the lady whom pours your daily coffee.  A great way to extend a small sign of appreciation to these special people are homemade gifts.

A homemade gift is general enough to be liked by most people, but personal enough to show the effort and thoughtfulness of the gift itself.

This year my boys will be giving their teachers a few simple treasures: a homemade sugar scrub (recipe to follow), a rice pad for small aches and pains (will post soon), several different homemade cookies and a CD filled with soothing music to relax the senses.

When the budget is tight, this is an especially nice gift because many of the items are things that are generally on hand.

Skin Softening Sugar Scrub

Ingredients...

• 50 percent white cane sugar
• 50 percent vegetable glycerin to moisten the sugar or olive oil
• small amounts of aloe vera gel, vitamin C crystals, or anything healing that dissolves in water
• 1 or 2 drops of essential oil
• enough ground hibiscus powder (if desired, for pink color)

Directions...

Combine the ingredients in a bowl. Scoop some of the scrub onto your hand and massage gently onto your skin for 1 minute.   Leave on for 3 to 4 minutes before rinsing.

Note: The scrub will tighten onto your skin like a masque.

So, What do you get those special people in your life that you do not know that well?

What kind of gifts do you think speak from the heart, yet are loved by the recipient?

Choosing a Family Healer

Deciding whom to choose to heal you family is a tough decision.  You want someone whom is

• caring and passionate about their work. 
• you can talk freely with and feel confident that the person is truly listening. 
• you can trust your most important treasure... your family.

Modern medicine is amazing.  The ailments that can be prevented, cured, and "healed" are numerous.  Sometimes though, I find modern medicine to be lacking.  Lacking in a true connection to its patients.  Lacking in alternatives to taking medications or having various procedures performed.  Just overall... lacking.

I have been on yet another quest of mine.  This time I am in search of the best alternative medicine practitioner for my family.

I want to simplify.  (Yes, there is that wonderful word again.  Just say it with me for a moment... simplify.  I love it!)

For several years now, I have been taking a variety of medications for a wide range of ailments... anything from a running nose to anxiety/ depression to a vitamin D deficiency.  For at least the past 5 years, I haven't felt great at any given time. 

Don't get me wrong.  I am rarely "sick".  I can just remember a time when I had a spark that I am now for some reason missing.

Well, I want that spark back dammit!

I really believe that many times your body can heal itself.  With a bit of patience and help from nature, the body is capable of miraculous things.  I just need to find someone to help guide me in the right direction on my path to naturally healing my family.

Below are some of the most common natural health practitioners.  The information provided is copied directly from a variety of sites.  Click each link to read the complete article on each of these alternatives to modern medicine.

Ayurveda provides an integrated approach to preventing and treating illness through lifestyle interventions and natural therapies. It is based on the view that the elements, forces, and principles that comprise all of nature - and that holds it together and make it function - are also seen in human beings. In Ayurveda, the mind (or consciousness) and the body (or physical mass) not only influence each other - they are each other. Together they form the mind-body. The universal consciousness is an intelligent, aware ocean of energy that gives rise to the physical world we perceive through our five senses. Ayurvedic philosophy and practices link us to every aspect of ourselves and remind us that we are in union with every aspect of nature, each other, and the entire universe.

Chinese Medicine practitioners assess a person's health by feeling the pulsations at each wrist and by observing the color and form of the face, tongue, and body. This information is interpreted in the context of a patient's present and past complaints, work and living habits, physical environment, family health history, and emotional life.


Homeopathic Medicine is a  natural pharmaceutical science that uses various plants, minerals or animals in very small dose to stimulate the sick person's natural defenses. The medicines are individually chosen for their ability to cause in overdose the similar symptoms the person is experiencing.


Naturopathic Medicine is based on the belief that the human body has an innate healing ability. Naturopathic doctors (NDs) teach their patients to use diet, exercise, lifestyle changes and cutting edge natural therapies to enhance their bodies’ ability to ward off and combat disease. NDs view the patient as a complex, interrelated system (a whole person), not as a clogged artery or a tumor. Naturopathic physicians craft comprehensive treatment plans that blend the best of modern medical science and traditional natural medical approaches to not only treat disease, but to also restore health.


Osteopathy is a system of health care which recognizes that the self-healing, self-regulating ability of the body is dependent upon a number of factors, including favourable environmental conditions (internal and external), adequate nutrition and normal structural integrity. It utilizes generally accepted methods of diagnosis, as well as certain specialised ones developed to facilitate accurate structural assessment. It places special emphasis upon the importance of body mechanics, and uses manipulative techniques to detect and correct, faulty structure and function.

I am not any closer to selecting an alternative method of healing for my family than before I began my search.  Each practice seems to have many favorable qualities.

Do you go to an alternative medicine practitioner?

What kind did you choose and why?

I'd really enjoy hearing your insights.

Clear Sinuses

Chelsea, one of the amazing women who author the zine, Rhythms of the Home, shared a wonderful inhalation recipe for helping to loosen all the gunk associated with chest congestion and the sniffles.

Add ten drops roman chamomile, ten drops lavender, and five drops eucalyptus or peppermint to a bowl of steaming water.  Place a towel over your head and tent it above the bowl.  Inhale the vapors as deeply as possible.  Do this repeatedly until there is no more steam coming from the bowl.

Blow your nose several times after the inhalation treatment.  It is really important to get all the gunk out of your system in order to heal the body.

*If you are trying to administer an inhalation treatment to a young child, have the child sit in your lap.  Place the towel over both of your heads.  Follow the same procedure as above. 

You might need to make it up a game to encourage deep breathing for the younger kiddos..  For example,  Let's see if you can take a breath that last for 3 seconds.  I'll count... 1, 2, 3.  You did it!  Do you think you can breathe in for 5 seconds?  Count again.  Continue in this manner until there is no more steam coming from the bowl.

No More Colds

I was reading the quarterly zine, Rhythm of the Home, and found another remedy to help deter a cold.

As soon as you notice your little one is showing signs of sickness, rub the soles of each foot with 3 drops of lavender and 2 drops eucalyptus essential oil.  Promptly cover the feet with warm socks. 

Try to implement the oil rub about 3 times a day until the cold has subsided.

*Remember to keep the feet extremely warm during the colder months... even while sleeping.

Bright Blessings to you and yours!