eating well

Let's talk about food.

The internet drives me crazy 9 days out of 10. One day is it praising the health benefits of "_____", the next day it's telling you how that very same "_____" will make you die a slow and painful death.
And then we panic because "_____" was our new favorite health food.

You want to know what I think? I think people worry too much. We have so much information and knowledge at our fingertips, but somethings I think it's tooooo much. 

You can find something bad about everything you eat these days.

So what do WE do about it, here in our house? 

Let me tell you our secret.....we just eat food. A little of this, a little of that. 

All of it in moderation--well balanced.

Whole, real, foods, MOST of the time.....with a little wiggle room (for things like baking of course.)

I don't buy processed meals and snacks, we don't eat fast food. 

We are lucky enough to get our beef and milk from right down the road.

We had the worst gardening year ever in the history of gardening, but we strive to someday have a garden large enough, and a small greenhouse, so we can live more sustainably (this will take a while.....but the goal is there, so that counts, right?)
We love fruits and vegetables in all shapes and forms.

I have been teaching my kids about nutrition labels and ingredient lists. Our rule? If you can't pronounce one of the ingredients, we don't buy it.
We don't follow special diets, or programs, or plans......we just eat food.

I could write pages and pages on this.

But what it comes down to for me, is eat what YOU want, and then ignore everyone else.

Because we are exposed to so many (too many) dietary options on the internet, we start to feel guilty that WE don't eat the way THEY eat.

She's off dairy. 

He doesn't do wheat.

He's Paleo every day except on the weekends. 

She only eats raw foods every day except Monday.

They are vegan.

She juices 27x a day. 

He doesn't eat carbs. 

No one ever eats a cookie. 

It leaves my head spinning......so I just eat.

Moderate means "balance", so for ME, that means a little of everything.
Maybe for YOU it means something different. 

(we also try to LIVE in moderation. our spending, our activities, our overall lifestyle.....but that's another post)

It is also important to me that my kids grow up having a good relationship with food. They know that sugar isn't good for our bodies--but they know it's ok to have from time to time. It's ok to ENJOY food. They know that even though a big salad full of every kind of  organic homegrown vegetable is GOOD for our bodies--it still wouldn't be good to eat that same salad every day. We need variety in life.

I asked on Instagram what moderation means to YOU, and loved the answers I got. So many of you said that you find it important to "listen to your body". YES! Your body knows what it wants and needs. It also knows when it has had too much of something it doesn't need.
When I am running lots of miles, I crave protein--usually fish and beef, and complex carbs. I actually crave less sugar when I am running more. I make sure to always listen, and fuel my body with what it wants, instead of eating what the internet wants me to eat.

Let's talk a little more about sugar.

Sugar isn't good for you, for me, for anyone. We all know that. But guess what? I could spend all day every day eating a perfectly clean diet--it would be hard, but I could do it. But when I'm on my deathbed at 114 (I think I could live that long on a perfectly clean diet) I guarantee I would wish I'd enjoyed my food a little more. Ate a piece of cake with friends. Had cookies waiting when my kids came home from school. Dunked a piece of crusty sourdough into my soup.

For me, so much about eating is about the EXPERIENCE of food. I love to bake--and I love to share those baked goods with people around me. A few weeks ago we went out to dinner with our good friends. We passed our plates around the table to share, and the conversation lasted for hours. We took the kids to ice cream last weekend--there's just something wonderful about eating an icecream cone with your favorite little people.
I love the experience of food.

So could I eat a little better? Yes. But.....I am fully enjoying my life by trying to keep a balance, and trying to keep my nose out of everyone else's business.

We eat well, we are blessed and happy.

“We ate well and cheaply and drank well and cheaply and slept well and warm together and loved each other.” 

 ― Ernest Hemingway, A Moveable Feast

So because I believe in moderation, I believe in cookies in the fall, and here is my favorite cookie recipe for you to eat and share with friends.

My Favorite Chocolate Chip Cookies

1 cup butter, at room temp 

1/2 c white sugar 

1 3/4 c brown sugar 

1/8 cup molasses

2 eggs 

2 tsp pure vanilla 

3 c all purpose flour 

1 1/2 tsp baking soda 

1 tsp salt 

1 tsp cinnamon

2 cups chocolate chips

Cream the butter, sugars, and molasses until light. Scrape down the side of the bowl.  Continue mixing while adding the eggs one at time. Make sure each egg is incorporated before adding the next. Beat for a few minutes. Add the vanilla and mix well. Scrape down the bowl with a spatula. Combine the flour, soda, cinnamon and salt in another bowl. With a whisk, stir to combine. With the machine on low, slowly add the flour mixture and chocolate chips. Mix until just combined, taking care not to over mix. Drop by spoonful onto parchment lined cookie sheet. Give a little sprinkle of sea salt before you pop them in the oven if you like.

 Bake at 350° for 11-13 minutes. 

They should be lightly golden on the outside but still soft in the middle. 

and don't eat all of them......since we just talked about moderation.

or do ....and don't tell anyone. 

What does moderation mean to you?

Happy Weekend!

a healthy budget

I realize that slowly making changes to your eating habits can seem overwhelming in several ways. For instance, if you decide one day to head into a "health food" store at start looking at "health food"it's going to seem ridiculously expensive.

So I've tried to break it down into a few steps so you can eat well on a budget.

These are all things that I do, so I can try to feed our family the best I can, without spending too much.

Shop. Everywhere. 

This is a huge reason I am so thankful to live in the city.......so many stores to choose from, not too far from my house. Yes, it takes a little more time and planning ahead to hit up a few places, but it's worth it. I have a small handful of stores that I visit, and each provide me with different needs at the best prices. I follow my favorite stores like Whole Foods and Sunflower Market on facebook--they are constantly updating with sales so I can know what's there before I go in. When shopping at pricier stores (hello, Whole Foods) you HAVE to go in with a plan...or at least a semi-plan, or you will end up spending waaaaaaaay too much. MY personal plan is to only shop the sales--there are awesome deals to be found if you are looking. If I have items on my list that aren't on sale, most times I will swap them out for something that IS on sale.

Go easy on the weekly meal plans

So if you are shopping like I do--looking for the best sales, it's hard to make a weekly meal plan. You'll have your grocery list made up for your week, and then show up to the store and half of your items aren't on sale......now what? I usually plan my meals on the day I shop for my produce. That way I can get the best deals, bring it home and turn it into meals for the next few days. In the summer when we have our garden and I'm frequenting the farmer's market, I find it easier to plan out my meals because I know exactly what I can get.

Dumb it down. 

Sometimes I stumble upon someone's weekly meal plan and (while drooling) I can't believe how much food people eat. A mouthwatering meat dish with several sides to go with it......every night of the week. I can't help but wonder what is happening with all the leftovers? And how much does it all cost?! I love making full-on delicious "fancy" dinners for my family, just not every night of the week. Most nights we eat very very simply. Simple soups, pastas, sandwiches, salads. Lots of whole grains, beans, vegetables, and less meat. Keep it simple.

Stock up on staples

Items I ALWAYS have on hand and can be turned into dinner quickly.

Beans--for soups, salads, tacos, burritos, hummus.

Whole grains--like pastas, brown rice, bulgur, barley, quinoa. Mixed with veggies, meat or fish for main dishes, perfect for sides or salads or thrown in soups. Oats and steel cut oats for breakfast.

Bread and tortillas. I got an email a few weeks back asking what bread I like, and I really don't have any favorites. I love to make bread, but I have to do so sparingly....I've found when there is homemade bread in the house we eat it, oh, in about a day. There is a local brand that I like to buy when it's on sale, and other than that I look for sales on loaves that have the least ingredients. I like Whole Foods whole wheat tortillas.

Canned tomatoes and tomato sauce for soups.

Chicken stock--both from the store, and stock I've made after we eat a whole chicken--I keep this in the freezer with chicken, beef, and fish.
Potatoes. They store well and can be served with just about anything.

Frozen berries for smoothies, yogurt, oatmeal.

Eggs for breakfast burritos or sandwiches.

Having all these items on hand, I know that there is always SOMETHING for dinner, and depending on what produce or meat I may bring home, I always have something to go with it.

Buy in bulk

Bulk bins are my favorite. You can get as much (or as little) as you need, and get a good price because you don't have to pay for packaging. 

I love buying nuts, seeds, rice, flours, lentils and grains in the bulk bins. 

Shop Costco.....cautiously. It's easy to buy something because "it's such a good deal!" and then it ends up going bad and is wasted. But there are lots of (giant) options to stock your pantry and freezer. I also feel like Costco is getting more and more healthy options each time I shop. 

Know how to eat leftovers.

Chances are, you won't have enough leftovers for another full meal the next evening. So I usually eat leftovers for lunch the next day (or two). Look for ways to incorporate your leftovers into a totally different meal. With this taco recipe below, I had extra filling so I added it to some spinach for a twist on a taco salad. 

Black Bean, Bulgur, and Lentil Tacos

this recipe is friendly on your wallet because it doesn't have meat in it, and the filling is made straight from the bulk bins.

the best thing about recipes like this is how interchangeable they are. 

You can use any combination of beens/grains/lentils that you have. 

Swap the black beans out for pinto or kidney. 

Swap the bulgur out for brown rice. 

Swap the yellow split peas out for red lentils.

Filling 

2 cups of prepared black beans

2 cups prepared yellow split peas

1 cup prepared bulgur

large handful of diced onion

large handful of diced red pepper

2 garlic cloves, minced

pinch of cumin

salt and pepper

saute onion and peppers until tender. 

add remaining ingredients and cook through until heated.

Avocado and Cabbage Slaw

1 avocado, diced

a few handfuls of shredded cabbage

3 green onions, sliced thin

juice of one lime

handful of chopped cilantro

salt and pepper

Serve in toasted corn tortillas with pepperjack cheese, sour cream and lime.

enjoy!

When it comes down to it, we need to remember that it's our health we our talking about.
Providing healthy fuel for our bodies, instead of junk that may harm them or slow them down. Isn't that worth taking a little more time to check the sales, or putting a little more effort into making a simple meal, rather than buying a pre-made meal? I think so. 

How do YOU save money when it comes to eating healthy?

all in good health

straight from the earth. spring 2011

health·y [hel-thee] 

adjective

1. possessing or enjoying good health or a sound and vigorous mentality: a healthy body; a healthy mind.

2. pertaining to or characteristic of good health, or a sound and vigorous mind: a healthy appearance; healthy attitudes.

3. conducive to good health; healthful: healthy recreations.

[source]

Last week I asked a question:

what do you want me to talk about? 

You answered. 

I loved it. 

Before I get started on some of those posts, 

I thought of something I should have done, oh, forever ago......

.....define what healthy means to me. 
(today we're just talking about healthy eating.....of course this goes hand in hand 
with a physically active lifestyle)

This may be completely different than your definition, but this is my 

"healthy", and what all the food posts on The Blog will center around. 

It's an always changing, always learning, always growing-process. 

It's not perfect every day, but it's what we aim for. 

The most important rule for me, and the one rule I try to focus on is:

Everything in Moderation. 

for example: 

a cupcake is good. seven cupcakes is not. 

we eat meat in our house. we don't eat it every day. 

Also, we really do try to eat a little bit of everything. 

Varieties of grains, beans, colorful fruits and vegetables--not just the same thing all of the time.

How many different foods can we try? It's fun.

Grains. 

We eat them. We love them. We eat as many whole grain (not refined) products as we can. 

Whole wheat bread. 

Whole wheat pasta. 

Brown Rice. 

We eat barley, bulgur, quinoa, oats. 

And you know what, sometimes with soup, sourdough bread tastes AWESOME, so we eat it. 

And we don't sweat it because we eat all those other whole grains every day,

 so we have some wiggle room.

Proteins. 

We eat meat. but we eat it sparingly. 

A few times a week. (I posted a bit about that here)

various beans and legumes. 

eggs. 

Cheese.

I really like cheese, therefore it gets it's own category.

Cheese gets a bad rap in "health" magazines or blogs because of it's fat content. 

So just don't eat so much. And eat real cheese. 

"cheese" spreads are not cheese.

Produce. 

My favorite. 

We eat any variety we can get our hands on. 

We like to buy local when we can (for Utah that is mostly in the summer), and we grow what we can. 

We like to try to eat what is in season--

it's fresh

it tastes 1000x better

it has more nutrients when you eat it pulled straight from the dirt, 

and it doesn't have to travel in a truck across the country.

Cake. 

and other sweets. 

We eat them. 

Again, referring to that very first rule--we only eat them every so often.

Last week there was a birthday in our house. 

Cupcakes were made (post coming!) and enjoyed. 

sugar, flour, no "healthy substitutions". 

I want my cake to be cake, and my cookies to be cookies. 

Fats.

We like GOOD fats. 

nuts. seeds. salmon. avocado. olive oil. 

These are another food group that have a bad reputation, but our bodies and brains need these good types of fats to thrive. 

And they taste good! How could we stay away?

Snacks.

There are always fruits and veggies in our house to be snacked on.

"but my kids don't like them" you say. 

You have to keep at it. Start NOW. Keep offering. (a post about this here)

Handful of nuts. 

smoothies.

I try to by as few pre-packaged snacks as possible, and when I do, I look for snacks that are REAL food with REAL ingredients that I can read (and pronounce!) on the label. 

(more snacks here.)

Organic.ish.

I do not get hung up on the word "organic". 

I like my produce free of pesticides and my meat free of growth hormones and antibiotics. 

I like to read labels, and if everything in my crackers/cereal/tortillas is an actual ingredient that I recognize as food, I will buy it--regardless if it's labeled "organic" or not.

(an organic post here. ha! same photo!)

Fake Food.

we eat real butter. real cheese. real beef without fillers. food that was grown in the ground and not produced in a science lab. High-fructose corn syrup won't be found in our house.

That is a very basic overview-kind of a guideline that I like to go by. 

What it all comes down to for me, is If It's Real, Eat It. 

If it's Not Real Don't.

Next week I'll post about eating healthy on a budget.--I'd love to hear any questions you might have. 

How do YOU define healthy eating?

bloggity blah blah blah

black raspberries. summer 2011.

I think if there were a book of rules for blogging, the number one rule might have to be something along the lines of "never talk about your blog, on your blog". I mean, it's narcissistic enough that we sit down each day and talk about ourselves......let's not talk about ourselves, talking about ourselves. 

me me, mememe......it starts to sound like that.

right? 

But today I'm going to break that rule, (that I just made up)
and talk about 
The Blog.

I have been torn lately on what to do with The Blog (yes it's a proper noun). 

I have been blogging now for five years, and after that many posts I sometimes find myself wondering what I could possibly say that I haven't already said. I am really, truly, not that exciting
(I say this as I sit here in pajamas with a green clay facial mask on)

I do not blog crafty cuteness, my [lack of] fashionable outfits, or recycle popular material from other blogs. It's just me over here.

But the reason I stay here, bugging you each week with odd little bits of our funny little life,
is really because of YOU. 

(and you and you and you and, well......all of you. 
please tell me you love The Muppets too) 

I get so many emails each week from YOU, saying how you've made tiny changes for you, or your family, and I am just so happy to help. 
share. relate.

(ps. I am the WORST ever in the universe at replying to emails. My days just get so busy. I try try try,  but it usually takes me a while to get back....thank you for your kindness, and your patience:)

For those that don't know my whole story, 
here is the shortest, most simple version I can come up with:

Diagnosed with Lyme disease.

Lyme attacking my body. 

Need to make my body strong to fight back. 

Need to keep "foreign" things out of my body.

Start slooooooowly changing diet.

As few chemicals, fake, processed items going in to my body as possible. 

As many whole, real foods in to my body as I can cram in. 

It has been a slow change over the last few years, I'm still learning new things all the time, and applying them to our lives. Trying to find a balance that works for us.

We have also started to learn and appreciate more the healing powers of what we put in our bodies. I have mentioned before that my Lyme doctors offer a good mix of traditional medicine, as well as alternative treatments. We have learned that sometimes the things we need to help our bodies heal, grow, and be healthy, can be found simply in the grocery store, or even growing in our backyard.

I have also found the outdoors to be healing. This may not be for everyone, I realize, but I want to continue to share my love for being outside and convince as many people as I can to join me in the mountains. You know, and live in our hippie commune together, tossing our bras, our dreadlocks blowing in the wind. stuff like that.

I see so many people who are unhealthy, sick, tired, and just unwell. 

I see people trying to loose weight by eating processed, packaged food......that's not actually food. 

I see kids growing up not eating vegetables, or even knowing where food comes from.

I see people spending too much time indoors and on the couch. 

Kids who don't know how to play.
I know that ALL these things can be remedied by small and simple changes over time.

And THIS is why I must continue this silly little blog.

These are all things I LOVE to talk about. Things I KNOW about.

Things I am constantly learning about and have a strong desire to share, so we can all change together.

Things that I had to learn, because of my Lyme, but I am so happy that these changes came so early in my life so I could raise my kids this way. 

These are things that I want to share with you--you who are also learning right along with me,
or those who have no idea where to even begin.
and all you in-betweeners.

So now I want to ask you.....

What is it that YOU want to know?
What is it that you want to find here on The Blog?

What are you trying to change? 
Do you have questions about starting healthy habits?
Swapping out processed snacks for better options? I'm even playing around with the idea of having any willing participants send me a few items on your grocery list that you want to swap out for better options, and I will try to help.....what do you think? 
Who wants in?

Last year I wrote about my slow but sure change over the past few years (here--start at the bottom)

I am continuing the How to Eat Food and How to Play Outside series. 

But I feel like there is always more. 

More room to grow and learn--all of us.

I want The Little Red House to be full of good food, outside play, and just be a happy little place to share our ideas. 

And cake. 

Always, cake.

ps. I do not claim to know "it all". 

ha! 
haha, haha, ha.

maybe .05% of "it all". 

But I would love to help how I can.
When I can't help any more, then I will leave blogland and skip along on my merry way.
So don't be shy!

pps. I am going to start posting fascinating/informative food/health information links on my facebook page. 

Feel free to post any interesting articles you find as well. Also feel free to ask questions over there--sometimes it's easier for me to give a quick answer on my page, so everyone can see it, rather than email out the same answers to different people. 
This also gives others the opportunity to jump in and share their experiences as well.
We can all discuss and share and learn together. 


ppps. I am not perfect. Like I said, it's always a process of change, and finding a balance. 
For example, I love to bake, and it's not something I will give up. evvverrr. I make it work because I don't bake that often, and when I do, I TRY not to eat ALL of it. 
Are we 100% organic? No! 
I will never, ever be a vegetarian, gluten free, dairy free, etc. 
I would appreciate that criticizing comments be left unsaid--respect the choices that I have made for myself, and I will mind my own business about yours. gracias.

ch-ch-changes

radiator charlies, my favorite

Since the beginning of the year, I have been posting about tiny steps we can all take day by day become just a little bit healthier. I've loved writing the posts--but even more, I've loved all the comments I've got on the subject. You people are SMART! I have learned so much and got so many great ideas from you all, thank you!

Here are the topics we've covered, starting with my super awkward 6th grade self:

Becoming aware of what we are eating.

My love affair with fast food!

Scheduling good food and exercise into your day

Indulging

Cooking Inspiration

Fat Phobias!

Running 101

Running 201

Getting your kids to eat "weird food"

Healthy Snacks

Listening to your body

Breakfast!

How I came to love yoga

Organic 101

Everything in it's Season

I would like to continue our "discussions", but thought I'd ask what YOU would like to talk more about? 

My family and I have come along way in living a healthier lifestyle over the past few years, but I know there is always room for improvement. I love sharing what we've learned, and hearing from all of you. 

So tell me, 

what are some more healthy living topics you'd like to talk about? 

If you have a question I feel like I can answer, I'll post about it! 

If you boggle my mind, I'll turn it over to my super smart facebook friends to help you out!

let me know what you think....I can't wait to hear it!

everything in its season

I cannot tell you how happy I am to find myself leaving the farmer's market Saturday mornings with a bag full freshly picked deliciousness, just waiting to be gobbled up by my little family. As we move deeper into summer and each week passes, there are more and more options for dinner growing in our own backyard, and coming from the local farms around us.

When foods are picked the moment they are ripe--rather than days or weeks ahead of time like some produce you buy in the store--the difference is HUGE. 

The local produce actually TASTES, and it tastes wonderful. Incomparable. Basically, you haven't LIVED until you've eaten a freshly picked peach......really.

With all this perfectly fresh picked taste, you can focus a meal around the vegetables, instead of having them as a small, boring side dish smothered with some kind of sauce. 

When eaten in their season--when they are actually supposed to grow (strawberries in the spring/early summer, tomatoes in the summer, broccoli in the cooler months of spring/fall....etc), because they are picked and eaten right at their peak, they actually have more vitamins and nutrients than their phony cousins who are forced to grow year round, picked early, and shipped across the country. 

The bottom line is, the closer it grows to home, the better it is for you and the taste doesn't even compare.

My challenge for you this week is 

a) you still have time to plant a small garden/a few veggies in pots....

or b) find a farmer's market near you! (check here for an easy search). 

It's also a good way to try out new things that you may never grow yourself, or might not even find in the store. My kids love going to the famers market, and it's a good way to teach your kids about where our food comes from and let them talk to the farmers!

I planted arugula this year and it took off like crazy! What does one do with so much arugula? I decided to make a simple pesto with it, and tossed it with pasta and our farmer's market finds. 

I feel like every so often I need to make a disclaimer and remind people how I cook.......handfuls of this and pinches of that......no measurements so you can make it up as you go:)

Pasta with Arugula Pesto and Spring Veggies

for the pesto:

two large handfuls of arugula

1 handful of basil 

1/2 cup-ish toasted walnuts

1 garlic clove

juice of 1 lemon

handful of shredded parmesan cheese

olive oil until you reach the consistency you like 

salt and pepper to taste

add ingredients to a food processor or small chopper and let-er-rip.

Continue to slowly add in olive oil until the pesto is at a consistency you like (around a 1/2 a cup or so is what I used)

Cook your pasta according to package directions (we used whole wheat spaghetti)

While pasta is cooking, sauté fresh spring onions (NOTHING like store bought!), and zucchini in a bit of olive oil. When onions and zucchini are tender, mix in shelled peas and cook for a few minutes more. When pasta is done, strain and add to veggies, and then toss with pesto for a few minutes in the pan.

We finished off the rest of the pesto with mozzarella and our farmer's market tomatoes.

enjoy! 

I'd love to hear what you are finding at YOUR famers market or in your garden right now??!

organic 101

from our garden this week.

This is a hefty post to try and write. 

One I've been wanting to write for a while....but have been at a loss of how to do it.

It's just....

so.....

....much. 

So I'm going to lay it out easy. Very very basic, and completely incomplete.

 I encourage you to fill in the blanks and 

do a little research on your own,

 and then decide what's best for YOU and your family.

Don't "go organic" because you heard it was a good choice, do it because you did some homework and feel like it's a good change for you to make, because you want to. 

Here are some basics.

Why I started

I used to laugh at the people who would pay extra for something labeled organic! ha! jokes on them! "I've been eating produce laced with fertilizers and pesticides for years and I'm as fit as a fiddle (what does that mean?)" I'd say. "People have been eating this way for years--it MUST be fine!" right?

And then.....a few years ago, while bouncing between Lyme and MS diagnoses, my doctor put me on a suuuuuuper strict diet, which limited a lot of food options, but also included as many organic choices as possible. why? Because my body was fighting a war against itself, and adding extra, non natural things (teeny tiny traces of pesticides, growth hormones, GMOs, etc) would only confuse my body more, and make it harder for my system to determine what exactly it was fighting.

So for us the choice was easy. 

As many organic options as possible. 

As few non natural, or "fake" things  going into my body as we could.

What does organic mean? I don't really like the word. I think it's overused, and can be terribly misleading. 

Just because it's "organic" doesn't mean it's healthy.

An organic cookie, is still a cookie. Full of sugar and fat and what not. 

Organic sugar, is still sugar my friends.

This is how I try to think of the word organic--imagine this.

cue daydream music.

You're driving along a beautiful country road. No other cars, houses, people. Just you. 

A field of wildflowers stretches out to snowcapped mountains in the background.

The sun is shining down, and you are flying your hand up and down, out the window. 

You have a snack. A granola bar. A double cheeseburger. Hey--this is your daydream--you choose. 

You have a wrapper left over, and don't want to clutter up your shiny red VW bus (is that what you are driving? that is what I'm driving). 

You toss it out the window. 

One small item, out in the vast wilderness won't make a difference, right? 

You are right, it won't. (note: this blog does not encourage littering, this is a metaphor people, don't litter!)

A few weeks later, you're driving back a long the same road. Your old trash has probably blown away by now. You throw another water bottle out the window and move along.

Now you could do this over and over, thinking it won't make that big of a difference. 

And hey, maybe it won't. 

But the point is, your trash doesn't belong in that big beautiful field of wildflowers.

When I think of eating organic I try to avoid the "litter". 

Can it be avoided all together? no. 

Unless you are some super crazy hippie freak (said in the most loving, admiring way), it can't.

But can I make small choices to make sure I'm not constantly dumping trash out my car window?

yes. And I try hard.

Example: No matter how small the amount, I don't want to eat the pesticides they sprayed onto my apple.

I eat a lot of apples in my life, and over time it's sure to build up.

My body wants food, real food. Only food. Not chemicals.

Example: I want my food to contain REAL ingredients, and as few as possible. 

Peanut Butter should contain 1, maybe 2 ingredients: Peanuts, and (sometimes) salt. 

That's it. 

Not sugar, molasses, fully hydrogenated rapeseed oil, fully hydrogenated soybean oil, monoglycerides (what?!) and diglycerides (huh!?) (these are from an actual "peanut butter" label). 

Why does peanut butter need those things? What are those things?

The beautiful field of wildflowers (your body) may continue to be beautiful and thrive with all the extra litter....it could happen, I'm sure.

 Or, all your trash (weird ingredients that aren't actually real food items), might pile up in one place and begin to harm the field. 

First a few flowers die in spots. 

Then more littler starts to gather. 

People driving by see the trash pile and maybe add their trash to it also. 

In your body--as the "trash" builds up, it's easier for sickness and disease to move in.
It starts to weigh you down.

Our bodies are aaaaamazing, and can do so much. 

Why not try to fuel them with things that are best for them?

What to eat:

Produce

Why buy organic produce? 

Well, so we can ingest as little of those unwanted chemicals as possible. 

But unless you are rich (if you are, can we be friends), it's hard to afford 100% organic everything. 

I like this list--listing produce from best to eat, to worst (the lower or "worse" you get on the list, you should try to buy those items organic).

This is another HUGE reason to plant your own garden--you are in control of what you're putting into your soil!

Dairy/Meat/Eggs

The whole growth hormone thing FREAKS me out. And antibiotics??! I don't want those either. 

But organic meat/cheese is so expensive!

 That's why I have been working hard to incorporate more meatless meals into our week, so we can spend the money on good, junk-free meat. And please trust me--coming from someone who hardly ate any red meat for years-- good, grass-fed beef really tastes one-bazillion times better than the cheap store bought stuff. I promise. 

Check your farmers market. I think you'd be surprised to find that good quality local meat may not be as much as you think it is--especially if you're not eating meat every day.

Our family eats a lot of cheese (mmmm....I love cheese) and I have no problem telling you that crap-free cheese is expensive! So for right now, I pass on organic cheese. Hormone free cheese, yes....but not totally organic. I do my best in other areas, and feel confident that non-organic cheese won't kill me. 

When you have a growing (hungry) family, it's really hard to keep it 100% organic. 

So I don't stress about it, and just do what I can.

All your "middle shelf" items. (cereals/crackers/snacks/etc.)

this is where we go back to our peanut butter example above. Keep it simple: if there are ingredients you don't recognize, or can't pronounce, chances are, you don't want too many of them in your body. 

it's just litter. There are plenty of items that aren't labeled "organic" that are perfectly healthy choices--just check the labels for unknown ingredients.

I'm stopping here. 

Sorry!

I feel like I'm juuuuuuust getting in to it, but if organic is not yet your thing, 

then this is already a lot to take in. 

My challenge to you this week is to just do your research on "organic".

Whatever that may mean to you.

Find a balance that works for you and your family. 

Just become more aware of what you are putting in to your body. 

If you still haven't watched Food Inc, I really encourage you to do so.

It explains so much of this in greater detail.

Also read Food Rules by Michael Pollan. It's a quick read--it will take you an hour or so and is very informative.

I would love to hear any feedback you have!

Why you eat the way you do, or how to make it more affordable. 

I'll share my favorite comments on my facebook page.

happy eating!

up next week: more on why "organic" can be misleading, and eating seasonally and locally

my journey to namaste

We are going to go back here.

Way way, wayway back.

I grew up very much a tomboy. My best-of-friends when I was little were my two boy cousins that lived right down the street. I learned to throw a football, climb a tree, and hit a bike jump (or fly over the handle bars) as good as the rest of them.

I played sports just for fun, and for community and school teams.

I ended up playing competitive softball for 8 years and basketball for 10.

Senior year. We won the school's first girls basketball trophy in years. 

let's not talk about my hair. or lets do.

I have always enjoyed physical activity of all kinds, and always did something for fun--until (as we read about a few months ago), there came the time in my life where I needed to do something for actual exercise...not just "for fun".

While I was never a "runner", it seemed as the easiest form of exercise to start up, so I did.

And that was that.

I remember the first time I gave any thought to yoga. 

And I thought it was a joke! 

It was 2003 and I was working at Sam Goody in Rexburg Idaho, while Robby and I went to school. One of my favorite parts of the job, was always having new magazines to look through (I am a magazine addict!!) It was during a phase of my life where I paid too much attention to celebrities and their business, and it was when Jennifer Aniston and Brad Pitt were queen and king of my little celebrity world.

I read an article about how Jennifer (can I call her that, like we are friends?) kept in such perfect shape and she claimed it was all thanks to yoga.

ha!! 

Here I'd been pounding my body on the pavement for years, throwing every ball I could get my hands on, and looking for every way I could to drip with sweat....and I was nowhere close to looking like her......so she must be a big (non)fat liar. I most definitely shut the magazine and laughed. 

There was no way that simple "stretches" and chanting spells (so maybe I was still confused about what yoga was) could be that beneficial.

Over the next few years I heard more and more about yoga--all the promises, benefits, and magical powers it could give you. hoopla! Save it for the hippies.

Running was all I needed, I was sure of it.

silly girl. 

About three and half years ago, I decided to step in to a yoga class at our gym. Why not? I knew the teacher, and bonus--it was dark!! No one could see me making a fool of myself, while most definitely not getting a workout. I had to know what all this crazy talk was about.

note: not me.

-image-

It was a fusion class--yoga, pilates, and thai chi all mushed together and choreographed to an awesome playlist. I left without loving it or hating it....but for some reason I went back. 

It might have actually been for the music.

But week after week, I found myself back, still not believing that it could do much for me, but still there. For the most part just going through the motions, not really getting it, but doing it anyway.

inhale, exhale, yeah yeah yeah.

But there I was, again and again. 

After about a year of this, something just clicked. 

I actually started to feel the poses, instead of just doing them. 

I dripped a few drops of sweat onto my mat, and woke up the next morning sore.

I started to crave this class--and I'd make sure to work my schedule around it. I needed it each week.

Another year went by of just this class, and while I enjoyed it very much, I needed more. 

I needed to be challenged, both physically and mentally.

I started going to Abbey's other yoga class. I'd heard it was hard. Crazy hard. But I had to try.

hahaha for sure not me.

-image-

It was hard.

Bending and twisting every this way and that. 

YOU WANT ME TO PUT MY FOOT WHERE??? 

How are these things possible?? What is she doing? What is she doing?

Why is everyone breathing so loud and whos feet stink??

All of these crazy thoughts......

....yet I was drip drip dropping sweat into my eyes and flooding my mat below.

I loved it. 

How did it happen?

There's really no way to explain it--but if you've been there, you know. 

Yoga is more than silly poses and magic spells (ok, there are no magic spells, darn). 

Without totally getting cheese all over you as you read this, it teaches you about yourself. 

How strong you are. It makes you pay attention. At first just in class--each pose--how you feel and how much you hate it. How happy you are when you finally get it. 

But then you start to pay attention more in other areas of your life as well.

My running has changed. How I run. How I breathe. I breathe. 

I feel so much stronger--I am stronger. For the first time in my life, I have a muscle! (confetti drop!)

And the more I do it, the more I can listen to and actually hear what my body needs.

And mostly, my body needs more yoga.

My challenge to you this week, is a bit harder than in weeks past. I don't think that there are many people who can just jump right in to yoga and enjoy it from day one (give it time!), but I really believe that it can benefit everyone! No matter your age, shape, or size. (just ask this lady)

If yoga is something you've been wondering about anyway, here's my little push for you to try it out.

If you think it's for deodorant-less hippies, believe me when I tell you it's not. It's for you too. (deodorant optional)

The first thing you need to do is find a teacher that you will mesh well with. 

Had my first experience been with a teacher who had me start out with crazy breathing and energy talk I would have been outta there! That's just not me--I needed someone who didn't take themselves too seriously. So explore your options. 

Second, don't give up. It will take time--it took years to finally click with me. 

And just know it's hard--but it's hard for everyone. 

The best part is learning to deal with the hard.

When you really throw yourself into it, it will wring you out, in the best of best ways possible.

namaste.




ps come over and discuss your favorite and least  favorite poses on the facebook page!
pps. blogger temporarily deleted this post, and when it reposted all of your thoughtful comments were gone.....so sorry! I loved reading all your thoughts on yoga though--thank you for sharing!

early morning

We've been talking healthy eating, but there's still a lot to cover.....why not start at the beginning....

What you eat for breakfast is not only important because it's your first fuel of the day, but it can also set the tone for how healthy (or unhealthy....) the rest of your day will go.

Chances are, if you eat a piece of chocolate cake for breakfast (been there), you won't make the best choices the rest of the day.

If you eat a bowl of sugary cereal first thing in the morning, it's guaranteed you'll be hungry again within an hour or so, and you'll be exhausted! The same goes for your kids, (who are at school and starving while they're taking their spelling test. )

We are pretty boring around here--during the week the kids eat oatmeal almost every morning. It's easy, healthy, filling, cheap, and we can add any kind of fruits and nuts to make it different. 

My very favorite way to eat oatmeal though, is actually a little bit different......it's raw!

 I like a little bit of texture instead of a hot bowl of mush. If you haven't tried this--please do! I love it and it's so easy to throw together. If you're in a hurry in the morning, you can get ready to go while you let the milk soak in. 

Raw Oatmeal

rolled oats (not instant) + milk (enough to cover)--let this sit for a few minutes

drizzle of maple syrup or honey

sprinkle of ground flax

chopped almonds

whatever fruit you have around (this time banana + strawberries)

sometimes I add a teensy bit of unsweetened cocoa powder

Some other breakfasts we like are 

-peanut butter toast

-avocado on toast

-scrambled eggs

-we don't eat a ton of cereal in the morning--we save it mostly for snacks or the weekend, but I do like a few of the Kashi brands and Cascadian Farms brands as well. 

-we love yogurt

-I still make granola every now and then

-when we have waffles or pancakes for dinner, I double the batch so we can have extras for breakfast.

-sometimes I am so busy rushing around (I'm sure you know the feeling), and while the kids get their breakfast, I'm out the door with nothing. For times like these I love a good hearty granola bar--Odwalla bars are a long time favorite--they're tasty, filling, and aren't full of a bunch of fake stuff (bonus!) 

My challenge for you this week, 

is to try something new for breakfast!

 Find something a little more substantial than your morning poptart. The closer we get to summer, the more fresh fruits there are available, and they pair perfectly with a healthy breakfast. 

I would love to hear what YOU have for breakfast! 

i'll be posting some of my favs on my facebook page

happy eating!

ssshhhhh.......

...if you are new here (welcome!)
each week-ish I post about making tiny changes towards a healthier lifestyle--from eating to exercise. You can read them all here...

This past weekend we set out to run. Charly and I. 

We have a new favorite trail where she can roam freely off her leash, and together we head 

up, 

up, 

up 

the mountain. 

Spring has not yet sprung way up there, but snow is slowly melting across our path as we go.

It's wet and muddy and terribly sloppy.

We like that.

The climb is steep. 

Every step I take is felt. 

Every breath labored. 

Every chance I get, I wonder why I'm doing it. 

But then I listen. 

Charly's tags are ding-a-linging. 

Birds are whistling right next to me--calling out for spring to come. 

A waterfall right below us. 

I listen more. 

There is the squish of mud beneath my feet--followed with a splatter as it finds is place up the back of my leg. 

I am a mess.

My breath. It's heavy. But it's working. 

I notice the rhythm to it. 

I use in inhales and exhales to propel me up, up, up the mountain. 

I don't focus on the top--but look down at each step I'm taking. 

Progress. 

I listen to my body as it struggles it's way up the hill,

my thoughts (mostly negative) are loud and I try not to let them over power.

....but then I listen, a quiet celebration after we make it to the top.

....and we always make it to the top.

Since I have been trail running I have left my music at home. 

Something I NEVER dreamt possible. 

But I soon found that is was too loud and distracting--I need to hear my thoughts--my brain tick tocking and my body telling me what to do. It's the only way I can make it up. 

The same thing can be applied to our day-to-day lives--whether we are running or not. 

Way back when, before Google, Wikipedia, Oprah and Dr. Oz, how did people know what their bodies needed? What to feed them, how to heal them, how to make them stronger? 

They listened to their bodies.

There weren't so many distractions. 

There weren't so many options. 

They just listened. 

I found when I am more in tune with my body and my thoughts, I crave more of what's good for me.
I crave what my body needs. 

I feel when my body needs to run--or when it just needs to stretch. 

When I am tired--I try to find time to take a nap--even if it's just a short one. (how to nap here:)

After a run I crave salt and fat. Avocado on toast with salt and pepper always hits the spot. 

Days I do yoga I crave water for hours. 

Sometimes when my brain is noisy, my kids are noisy, my house is noisy--we have quiet time.
Everyone in their rooms to read. 

My challenge to you this week is to listen. 

Turn down the distractions (whether it be the literal volume in your life, or maybe an over crowded schedule), and figure out what it is that your body needs. 

A walk. A nap. Meditation (does anyone else think super crazy pot-smoking hipppie when they hear the word meditation?? I do....so that's why I just call it quiet time:)
A salad. I can't tell you how often after I bake cookies or eat something sweet my body just begs for a giant green salad.

So take some time to listen--make time for yourself so you can listen.
I'd love to know what you hear.

and just in case you start to think I take myself too seriously when I write these cheesy posts....here's the most recent photo of Charly and me...

yep.

happy listening.