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Friday, January 31, 2014

Major cold symptoms alleviated!!

I couldn't resist the opportunity to share about an awesome "oily" experience I had this week. On Wednesday afternoon, I was starting to feel like my mild cold symptoms were turning into nasty cold symptoms...a lot of congestion, sore throat, achy body, sore glands, just overall ick. I was determined to beat the nasty symptoms and after popping a few extra Juice Plus, loaded up with oils. Here's what I did before bed:


  • Rubbed Thieves and Lemon and coconut oil on my throat
  • Put 2 drops of Thieves in my throat and swallowed with a drink of water
  • Took an Oregano pill  (5 drops Oregano in an empty capsule)
  • Took a flu bomb pill (2 drops Lemon, 2 drops Thieves, 1 drop Oregano, 1 drop Frankincense - modified a bit from original recipe because I didn't have one of the oils)
  • Diffused Cedar Wood, Thieves and RC in our room
First of all, I slept HARD - like a complete log! AND I woke up feeling 95% better. My throat and glands weren't sore, my congestion was much less and I felt a million times better.  What a miracle!! Needless to say, I was thrilled and am so thankful for God's gift of plant essences to bring healing to our bodies!

Disclaimer: I am not a medical professional and cannot diagnose, cure or treat any illness or malady.

Monday, January 27, 2014

Cold Busters

Our little family is fighting colds right now. It started with Braedon having a runny nose and sore throat...it's progressed to low grade sore throats, coughs, runny noses and congestion. Thankfully this is something that we don't deal with on a regular basis and I know for many families it happens multiple times every winter. However, though we are fighting a little under-the-weatherness (yes I just made up that word!), we are only suffering mildly because we are amping our nutrition and boosting our immunities as best as we can during this little downer. Here's what we do when we are fighting colds:

1. Continue to eat lots of fruits and veggies - they're full of disease-fighting antioxidants

2. Drink lots of water

3. Try to get some extra sleep


4. Take extra Juice Plus - since fruits and veggies help us fight sickness, getting extra through our Juice Plus is a no-brainer! To read an article about Juice Plus and colds, click here.

5. Use essential oils to help alleviate symptoms and boost immunities. These are the ones we are using for our colds (I am only referring to the use of Young Living Essential Oils because the purity and potency of other brands can differ).

  • Peppermint is a great decongestant. Last night I woke up because half my nose was running and the other half was completely clogged. I rubbed coconut oil with a drop of peppermint mixed in over my nose and was able to go right back to sleep because I could breathe again!
  • Thieves is wonderful for sore throats and for boosting immunities and kicking the sickies away. My husband and I both had sore throats a couple night ago so I took a spoonful of water and mixed it with a drop of Thieves. We gargled with it and then swallowed. The next morning the sore throats were gone. I have also rubbed a combo of coconut oil and a drop of Thieves on the exterior of my throat which also works wonders. We put a drop of Thieves on our feet if we are going to be in a big group of people to ward off germs and also when we are fighting something so we've been using this one a lot! My youngest son asks for this oil when his throat is sore even though it's spicy and doesn't taste very good - he knows it helps!
  • RC is an oil blend that is great for coughs - I rub a combo of coconut oil and RC on my boys' chests if they are coughing and I also diffuse it and it is a life-saver. On the rare occasions that they have gotten a cough, diffusing this at night ensures they don't stay up coughing all night. 
  • Purification is great for ear aches and ear pressure. Never put oil in your ear but rubbing it behind the ear can bring great relief. For swollen glands, simply rub a drop or two over the glands - you will want to use a carrier oil to allow the oil to travel farther.
  • Oregano is a great sickie oil and I have been making capsules for my hubby since he has the worst case of the cold. He said this morning that he felt a sinus and ear infection starting so I had him take a couple capsules throughout the day - a couple drops of carrier oil along with 4 drops of oregano. I have read this oil really helps to kick sinus infections. We will see!
To order Juice Plus or for more information, visit here. To order Essential Oils visit here. For lots of veggie-ful recipes visit here.

Disclaimer: I am not a medical professional and cannot diagnose, cure or treat any illness or malady.

Friday, January 24, 2014

Police Station Field Trip

We had an awesome field trip to the police station today with our co-op! First we toured the station (including the detention area or in-house "jail"...which was of course empty at the time...the kids were quite intrigued by it!) and then we watched a demonstration on fingerprinting. The kids loved it and it was a great experience...a fabulous way to end our week! We just finished up week 18 - more than halfway done with our year!!

Crossfit WOD

10 minute AMRAP

7 pull-ups (I do pull-ups assisted with a band...if you can do them without, you're stronger than I am! if you don't have the equipment to do pull-ups, substitute push-ups)

7 squats (for proper squats demonstration, click here)

Thursday, January 23, 2014

Crossfit WOD

This is a tough workout but a really great one. It's a perfect workout to keep track of so you can try to set personal records each time  you do it - it's great to have measurable progress!

Do as many Burpees as possible in 7 minutes. Don't know what a Burpee is? Click here for a demonstration.

Ready...set...go!!

Vegan Red Beans and Rice

My sister-in-law just got married in October to a great guy from Dominican Republic. A couple of weeks ago we had the privilege of enjoying one of Andy's specialtys - Red Beans, Rice, and Chicken. I didn't sample the chicken but let me tell you, the red beans and rice were AMAZING!! Kidney beans are probably one of my least favorite types of beans because they aren't as creamy as other beans in my opinion. But this meal was so delicious, I erased my previous view of red beans and fell in love with them! I asked Andy for the recipe to try and duplicate the goodness and he gave me his "recipe" which doesn't include any exact measurements....because I think he knows this recipe like the back of his hand! After creating my version of this delicacy, I realized two things:

1. My vegan red beans and rice were pretty darn delicious.
2. My vegan red beans and rice don't come close to comparing to Andy's!

Ah well...it was worth a try! At least I have another yummy recipe to add to my vegan repertoire that is not only tasty but easy on the budget and very simple. I guess for the real version, we'll just have to invite ourselves over to Suzi and Andy's :-)

Vegan Red Beans and Rice
2 t canola oil
1/4 cup sliced onion
1 garlic clove, minced
1 1/2 T tomato paste
2 t boullion
2 15oz cans cooked kidney beans, UNDRAINED
2 T fresh cilantro, chopped
1 1/2 cups rice - cooked according to package instructions
Avocado slices

Heat oil in medium-sized saucepan. Add onion and garlic and cook until onion is translucent. Add tomato paste and boullion. Cook until onion is browned. Add the beans with their liquid. When the mixture starts to boil, remove 1 1/2 cups of the mixture and mash. Add 1/2 cup water and return to the pot. Stir. Add the cilantro. Remove from heat and serve over cooked rice with slices of avocado. Enjoy!

Monday, January 20, 2014

Crossfit Workout of the Day

From here on out, I'll refer to workouts as WOD (workout of the day). I will do my best to post mostly workouts that require no equipment...I may occasionally post workouts using some equipment but I will try to keep it at a minimum since that will hinder some people's ability to use the WOD. Here's a good one that requires no equipment and though it may seem easy at first glance, it's a great one! Do the workout as fast as you are able to increase your heart rate as you work. Make sure you stretch out before and after the workout...you'll be surprised how sore you might be as a result of this workout IF you haven't worked out in a while.

10 minute AMRAP (this means do As Many Rounds As Possible - in the time provided...so in this case, 10 minutes)

5 push-ups (you can do girl push-ups, boy push-ups or a combination of both)

10 sit-ups (cross fit sit-ups have a specific form  - lay down and put your feet together, knees pointing out so you make a triangle - demonstration here)

15 squats (make sure you are squatting with your legs shoulder width apart and squat below a 45 degree angle - demonstration here)

Enjoy!

Vegan Puttanesca

I recently ran across a recipe for a Puttanesca sauce that looked yummy...however it had anchovies and parmesan in it - neither of which are vegan of course. I made up a new meal today and figured I would attempt a vegan version of the Puttanesca to go with it. Both were a delicious success! The actual meal was a cheater meal - I stuffed a puff pastry from Trader Joes with some vegan meatballs (Gardein)...my meals are usually much more made-from-scratch but it was easy and very delish. The sauce was fantastic and was made from scratch...it even included tomatoes and basil I froze over the summer from my tower garden bounty:-)


Vegan Puttanesca

1 T oil
1 medium onion, diced
3 garlic cloves, minced
1/4 t sea salt
1/2 t sugar
1/3 cup chopped kalamata olives
2 T capers
2 T fresh basil, chopped(or fresh that has been frozen - not dried)
2 cups petite diced tomatoes

Heat oil in a saucepan over medium heat. Add onion and garlic to pan and cook until golden and starting to get tender. Add the tomatoes, cover and let simmer 10 min. Add salt, sugar, olives, capers, basil. Stir to incorporate. Cover and simmer 15 min to let flavors meld. Serve over pasta, squash, polenta...whatever you fancy! Enjoy!!

Saturday, January 18, 2014

Awesome study about cold symptoms and Juice Plus...British Journal of Nutrition

Reduction of common cold symptoms by encapsulated juice powder concentrate of fruits and vegetables: a randomised, double-blind, placebo-controlled trial

Access full article here.

Healthy Obsession #5: Homeschooling

My husband and I decided when our kids were very young that I would homeschool them. It was a total "God moment" when I decided homeschooling was the route I wanted to go...my oldest was only about 3 months old. It took my husband a couple more years before he felt the importance of this calling and agreed fully with my decision.
My 2 precious students

Though this calling is challenging in many ways, we consider it a tremendous privilege and opportunity to bring our kids up not only in a Christian home but also in a God-centered atmosphere on a daily basis, helping them see the world through God's perspective and not the perspective of a very lost world.

We see homeschooling as an absolute blessing but realize it's not for everyone and don't judge those who choose differently. I will be posting pictures, tips, and info about our homeschooling journey in days to come! More info under the "Homeschooling" tab at the top.

Thursday, January 16, 2014

Healthy Obsession #4: Essential Oils

(Disclaimer: this information is not intended to treat or diagnose any medical conditions and is not a substitute for medical advice or care)

About two months ago, I was introduced to the fascinating world of essential oils. I had heard of them before but never knew much about them and certainly didn't think to use them for things like bug bites, headaches, or indigestion.

My only experience with essential oils was when I bought a bottle of lavender at Whole Foods in hopes that it might help my baby sleep better. It smelled good but in fact didn't really seem to change the sleep patterns of my little one.

When a friend told me she had recently purchased a kit of essential oils to replace her medicine cabinet, I was intrigued and very interested as I try to steer clear of as many conventional medications (prescription or over-the-counter) as possible and choose the natural route as much as I can. I went to an oil class and learned about all of the amazing benefits of essential oils and how they can truly replace the usual meds in your medicine cabinet such as ibuprofen, neosporin, cough syrup, antacids, airborne, sleep aids etc.  Though I rarely use any of those meds, I have on occasion resorted to "natural cough syrup", an ibuprofen for a bad headache, papaya tabs for upset tummies, neosporin for cuts etc. I was so happy to begin learning about all that essential oils had to offer.

I have since purchased my own oil kit...and many more oils and we use them on a daily basis. Though conventional medicine does have it's place at times, oils can take care of a whole host of ailments. I'm totally sold on them! My almost 5 year old is now sleeping well at night and generally only waking up once a night instead of 3 or 4...my 7 year old had a nasty cough that I treated with oils and it cleared itself up and never once kept him up at night since I was also able to diffuse the oil in his room while he slept...an autoimmune disorder I have struggled with for the last 12 years has been greatly improved by the use of anti-inflammatory oils...I've been able to manage canker sores with oil that numbs...the list could go on and on.

I will be posting info about specific oils, information about health and wellness in regard to oils, and interesting tips about various oil-related topics in posts to come.

Wednesday, January 15, 2014

Healthy Obsession #3: Exercise


I have never been overly fond of exercise and after I had kids, I used the excuse that I didn't have time to go to the gym or work out on a regular basis. After years of trying to convince me of my need to exercise regularly, my very fit husband finally won over my excuses and just over a year ago, I started working out regularly.

We work out exclusively at home using Crossfit exercises and techniques. The beauty of Crossfit is that you don't need a lot of equipment to do the workouts and many of them can be done without any equipment at all.

Another huge benefit to Crossfit workouts is that you can get an intense and excellent workout in a short amount of time. By completing the workouts as fast as you can, you get some added cardio work during a seemingly non-cardio workout. The only equipment my husband and I use is a pull-up bar my husband installed in our basement and a set of weights...but like I said, you don't have to use equipment to still get excellent workouts. I will be posting workouts regularly...some will use equipment but the majority of them will use just your body. If you are looking for a way to exercise regularly but don't have a lot of time or equipment, this is the workout agenda you should use!

Tuesday, January 14, 2014

Healthy Obsession #2: Juice Plus

The best way for me to introduce this healthy obsession is to share a video about this whole food supplement. It's something we have been consuming for about 9 years and it has drastically affected our health as a family. As a veg family, we eat a LOT of fruits and veggies but we still don't meet the current recommendation for 9-13 servings a day - yep that's the new recommendation. This video tidbit explains Juice Plus far better than I could. You can also find more detailed info under the "Juice Plus" tab at the top of this blog or click here.   Juice Plus frequently hosts webinars and provides lots of research and health information...I will be sharing this in posts to come...


Monday, January 13, 2014

What's the scoop on HRT and Vitamin D?

I subscribe to a health newsletter from a Naturopathic doctor who is, to say the least, extreme in her beliefs on health. Honestly, I have a kind of love/hate view of her because some of the things she researches and presents are very controversial. However, the lady does her research and oftentimes has very valuable health research reviewed in her weekly newsletters. I have emailed her a number of times with health questions and she is always quick to personally respond. In this week's newsletter, she talks about two very different but popular topics - HRT and Vitamin D (unrelated topics - just presented in the same newsletter). Thought I would share, particularly because I have in the past taken Vitamin D during the winter, thinking it might help with the inflammation I experience due to an autoimmune disorder I suffer from. However, since I experienced unpleasant side effects as a result of supplementation, I stopped taking Vitamin D. I found her research very enlightening and thought I would share. To see the full newsletter or to look up Dr. Popper's website, visit here.

Ask Dr. Pam

dr pam popper
Dear Dr. Pam: Why are you so opposed to natural HRT? I had my hormones tested and my levels showed that I need it, and I'm feeling better since I started taking it.
I have several issues with any form of HRT. First, the body was designed to produce all of the hormones needed for health throughout a human being's entire life cycle. If this production is impaired or abnormal, the cause should be identified and resolved so that the body returns to normal function. HRT does not do this - it simply masks the symptoms of abnormal hormone production, which inevitably leads to the development of other, and sometimes more serious, health issues such as breast cancer.
Another issue is the unsubstantiated claim that bio-identical hormones are safe and therefore can be taken instead of pharmaceutical HRT without worry. This is simply not true. Bio-identical hormones are assumed to be safe, but the reality is that we do not know if they are. We don't have research proving safety, so the result is that women who are taking these hormones are essentially human guinea pigs.
Of equal importance is the issue of testing to determine hormone levels and supplementation needs, which is unreliable. There are three methods of testing hormone levels - blood, saliva and urine. One of the limitations of blood tests is that they represent a brief moment in time, while hormone levels fluctuate throughout the day. Blood tests measuring hormone levels do not show whether the reported levels are a peak, a valley, or someplace in between.
Saliva tests are also limited by the fact that they measure only a moment in time. But they are further limited because saliva testing is affected by eating, drinking, and even brushing the teeth. For example, testosterone levels are generally slightly higher for one hour after brushing your teeth.
Urine tests are not much better - they also represent a snapshot in time, and complicated by the fact that there are many forms of assay which tend to produce different results. The particular lab to which a sample is sent can influence findings significantly.
There are even more issues associated with testing the response to supplementation with HRT. For example, the use of transdermal progesterone has very little impact on serum levels, even though many studies have shown that progesterone administered in this way does reach the tissues of the body and act on those tissues. This can lead to extremely high and sometimes dangerous levels of progesterone supplementation in an attempt to raise serum levels. This is another example of the futility of testing hormone levels in the general population.
By the way, studies reporting that transdermal progesterone has a positive effect on physiology show that the effect is due to opposing high estrogen levels, which is why patients experience relief from symptoms like hot flashes. Abnormally high estrogen levels present significant health risks to women, including increased risk of breast and ovarian cancer. Decreasing estrogen levels should be the goal of treatment, not masking the symptoms of these high levels with progesterone.
The benefits of HRT are almost instantaneous symptom suppression. This is attractive to people who are seeking magical solutions to complex problems. But this approach ignores common sense - when something is wrong, determine the cause and fix it. Don't confuse feeling better with getting better.
Dear Dr. Pam: What do you do if your vitamin D levels are low and it is winter time? Just wait for sun? Take supplements?
Vitamin D has become a big business - some health professionals test almost all patients and claim that low vitamin D levels are the cause of almost all diseases and conditions and that supplementation with D can help to resolve them. The definition of adequate vitamin D levels has changed over the last several years with some health advisors recommending targets of 75-100 ng.mL.
Here is my advice on how to respond to blood test results for vitamin D levels. "Normal" vitamin D levels, according to the Institute of Medicine, are 20-30 ng/mL. Most people fall within this range, and are able to achieve these levels with sunlight exposure
If your blood test shows that you are slightly lower than the reference ranges, this does not mean that you need treatment. Reference ranges are the averages for lots of people who are similar to you (age range and sex) who were tested. About 5% of all people test outside the reference ranges, and this does not necessarily mean that they are sick and require treatment.
Sunlight exposure is the best way to produce vitamin D - human beings were designed to produce vitamin D in this way, not to take it orally via fortified foods or supplementation. The body stores vitamin D for use in the winter, so do not be concerned if you live in a northern climate like I do and don't have access to the sun for 4-5 months per year.
The Institute of Medicine states that supplementation with vitamin D is risky, and that there are few benefits. Lower vitamin D status is observed in many people who have degenerative diseases, but a recent meta analysis of several hundred studies concluded that this is most likely a result of disease conditions, not the cause of them and supplementation has not been proven to improve health.
If your vitamin D levels are low now, you should do several things. If you are overweight, lose weight. And if you have a chronic degenerative condition (type 2 diabetes, arthritis, coronary artery disease, etc.) get some advice from a competent practitioner about how to resolve it. Chronic inflammation, which results from being overweight and sick, results in lower vitamin D levels. Spring will be here soon and you'll be able to spend some time in the sun in order to increase your levels.
There are some people who benefit from vitamin D supplementation - elderly patients with no access to sun and patients with kidney failure, for example. But most people should not supplement.
Vitamin D testing has been added to my list of disease mongering practices that turn healthy people into sick patients. The easiest way to avoid all of this grief is not to consent to the test in the first place.
Autier P, Boniol M, Pizot C, Mullie P. "Vitamin D status and ill health: a systematic review." Lancet Diabetes and Endocrinology Jan 2014;2(1):76-89 doi:10.1016/S2213-8587(13)70165-7

Sunday, January 12, 2014

Healthy Obsession #4: Essential Oils

(Disclaimer: this information is not intended to treat or diagnose any medical conditions and is not a substitute for medical advice or care)

About two months ago, I was introduced to the fascinating world of essential oils. I had heard of them before but never knew much about them and certainly didn't think to use them for things like bug bites, headaches, or indigestion.

My only experience with essential oils was when I bought a bottle of lavender at Whole Foods in hopes that it might help my baby sleep better. It smelled good but in fact didn't really seem to change the sleep patterns of my little one.

When a friend told me she had recently purchased a kit of essential oils to replace her medicine cabinet, I was intrigued and very interested as I try to steer clear of as many conventional medications (prescription or over-the-counter) as possible and choose the natural route as much as I can. I went to an oil class and learned about all of the amazing benefits of essential oils and how they can truly replace the usual meds in your medicine cabinet such as ibuprofen, neosporin, cough syrup, antacids, airborne, sleep aids etc.  Though I rarely use any of those meds, I have on occasion resorted to "natural cough syrup", an ibuprofen for a bad headache, papaya tabs for upset tummies, neosporin for cuts etc. I was so happy to begin learning about all that essential oils had to offer.

I have since purchased my own oil kit...and many more oils and we use them on a daily basis. Though conventional medicine does have it's place at times, oils can take care of a whole host of ailments. I'm totally sold on them! My almost 5 year old is now sleeping well at night and generally only waking up once a night instead of 3 or 4...my 7 year old had a nasty cough that I treated with oils and it cleared itself up and never once kept him up at night since I was also able to diffuse the oil in his room while he slept...an autoimmune disorder I have struggled with for the last 12 years has been greatly improved by the use of anti-inflammatory oils...I've been able to manage canker sores with oil that numbs...the list could go on and on.

I will be posting info about specific oils, information about health and wellness in regard to oils, and interesting tips about various oil-related topics in posts to come.

Wednesday, January 1, 2014

Healthy Obsession #3: Exercise



I have never been overly fond of exercise and after I had kids, I used the excuse that I didn't have time to go to the gym or work out on a regular basis. After years of trying to convince me of my need to exercise regularly, my very fit husband finally won over my excuses and just over a year ago, I started working out regularly.

We work out exclusively at home using Crossfit exercises and techniques. The beauty of Crossfit is that you don't need a lot of equipment to do the workouts and many of them can be done without any equipment at all.

Another huge benefit to Crossfit workouts is that you can get an intense and excellent workout in a short amount of time. By completing the workouts as fast as you can, you get some added cardio work during a seemingly non-cardio workout. The only equipment my husband and I use is a pull-up bar my husband installed in our basement and a set of weights...but like I said, you don't have to use equipment to still get excellent workouts. I will be posting workouts regularly...some will use equipment but the majority of them will use just your body. If you are looking for a way to exercise regularly but don't have a lot of time or equipment, this is the workout agenda you should use!

Healthy Obsession #2: Juice Plus

The best way for me to introduce this healthy obsession is to share a video about this whole food supplement. It's something we have been consuming for about 9 years and it has drastically affected our health as a family. As a veg family, we eat a LOT of fruits and veggies but we still don't meet the current recommendation for 9-13 servings a day - yep that's the new recommendation. This video tidbit explains Juice Plus far better than I could. Juice Plus frequently hosts webinars and provides lots of research and health information...I will be sharing this in posts to come...

http://www.youtube.com/watch?v=bWVLDinsozI

For more Juice Plus information, visit http://kr60251.juiceplus.com/ or check out the "Juice Plus" tab at the right of this blog.

Healthy Obsession #1: Vegan Diet


I grew up in a family that ate pretty healthy - my mom always cooked from scratch, we didn't eat processed foods, we ate lots of variety (from as far back as I can remember, my mom cooked meals from all over the world), and we ate lots of fruits and veggies.

Several years ago I decided I needed to challenge myself to do something crazy...something that would be very difficult yet doable. Naturally I chose a challenge in the realm of food since I love food, cooking and healthy eating. I chose to eat a purely vegan diet for one full month. I checked out stacks of books at the library about vegan eating and the vegan lifestyle and by the time I started my challenge, I was pumped! The month proceeded to be interesting, frustrating, fun, delicious, strange and downright difficult! My husband and boys didn't join me in the challenge so I was cooking two meals at every meal - a vegan one for me and a non-vegan one for my family. It was exhausting and by the time the month was over, I said good riddance to vegan eating.

About a year and a half after this challenge, I revisited the vegan eating; this time because I was looking for a way to help my husband get rid of his migraines. Because I believe food has so much to do with health, I thought maybe a diet change would help. You can find more about my story and loads of recipes on my vegan blog here http://veganizingfun.blogspot.com/. So, 5 years ago my husband agreed to try a vegan diet for 2 weeks. He discovered he loved it and felt better, lost weight, and reduced his migraines considerably. We found that meat is a trigger for his migraines so he still eats it on occasion when we are with family or friends but our diet at home consists of a mainly vegan diet. Though eating vegan is not the only way to eat in a healthy way, I love to cook and eat vegan foods and feel it is the best way for us to maintain a healthy eating lifestyle. I will be sharing vegan tips and recipes on this blog...so even if you aren't interested in being purely vegan, you may find vegan recipes are delicious!