Fitter at Forty

Over the past few years, blogging has had to be pushed to the background as I have focused on raising children, supporting my husband in his teaching and music pursuits (and he in my music pursuits and other interests), and doing it all within a fairly small budget. Our last child is now two years old and this past summer I decided to make good on what I had been promising myself for years. Now that there will be no more pregnancies with all the weight fluctuation and hormonal changes that brings, I wanted to get back to my slimmer self and gain control over some unhealthy issues I had with food. This wasn't only a desire to look better but to feel better and be healthier. Six pregnancies (and five babies) took its toll on my health and body and now I felt I could and should focus a bit more on myself so that I have more to give my family.

Initially my goal was to exercise more rigorously every day in an effort to lose weight, so I left early each morning for a brisk walk, ear buds inserted. I really enjoyed that time to myself and looked forward to it each day. It was good for my physical and emotional health, and my stamina increased--but I didn't lose any weight. So I thought, okay, I must need to tweak my eating habits as well, but I didn't know what. I had the gut feeling that my issues might be related to some hormones being out of whack and started looking up books that could teach me about that. I came across two books that looked promising and checked them out at my local library. They provided a wealth of information and many things rang true to me.

In her book The Hormone Reset Diet, Sara Gottfried explains the different functions of each hormone and what happens when they are adversely affected by things like poor diet, too much stress, bad sleep habits, and even environmental factors. Taking the survey at the beginning of the book helped me pinpoint where my problems were and with which probable hormones, which gave me a springboard for action.

I knew that many things wouldn't be an issue for me, like alcohol or caffeine, but others, like sugar, gluten, and dairy, would be very difficult. Going off sugar wouldn't be too bad--I'd done that plenty of times in my life--but I'd never tried to go off all gluten or dairy products. I was a little apprehensive about trying something so drastic, but the more I read and listened to my body and thought about the results I wanted, the more I felt that this was something I needed to do. Knowing that "diets" are so often ineffective or harmful because people don't/can't maintain them, I suspected that many of the changes I made needed to be permanent. So I needed to commit myself to being all in. While my kids didn't like the change in routine (though the food I made for them didn't change much), my husband was very supportive, which helped a lot. Everyone needs a cheerleader and sounding board when they're making a significant change like this!

Gottfried's approach seemed a bit overwhelming at first, but as I became more acquainted with it, I realized that she takes it one thing at a time, which helps it seem doable--particularly for women, for whom this diet is geared toward. In other words, rather than going "cold turkey" on everything at once, you give up one thing at a time in three day increments. So, while you are further restricting yourself every three days, it's still easier than restricting everything all at the same time. For example, the first reset you go meatless (red meat) to reset your estrogen and the second reset you go sugarless to reset insulin. The third reset is for leptin, which I suspected, for me, was broken, or at least limping along. (Leptin is the hormone that helps you know when you're satisfied and should stop eating.) I'd never restricted fruits before, so that was definitely something new for me and I started feeling the deprivation that is common at the beginning of a new diet. As it turned out, that was a feeling that was to remain my almost constant companion for about two weeks, as I gave up grains and dairy in turn. Those first two weeks were definitely the hardest as I dealt with things like regular hunger, fuzzy thinking, and light-headedness, and I have to admit that wasn't a very fun time in my life. But I was committed and just kept plugging along, focused on my goal.

One thing to be wary of in learning about new diets is their claims about how much weight you can lose in a specified small amount of time. In this case, it was 15 pounds in three weeks. That was how much weight I initially wanted to lose and the idea that I could in less than a month kept me going. But what such claims don't factor into account is that everyone's bodies are different and respond differently and at different times. So in my case, I wasn't way overweight (just uncomfortable in my own skin) and wasn't eating the traditional bad American diet. I already had many good health and diet habits that I had maintained for years and this reset diet wasn't going to magically melt off my extra pounds in three weeks. That was kind of a hard lesson to realize. In fact, it actually took me two weeks to lose two or three pounds! (As I recorded in my food journal, "I must have been eating better than I thought.") What kept me going--and I think this is critical in any diet change--is that I felt better. My stomach was flatter than it had been in a long while, I didn't feel bloated or gassy any more, and I no longer had an energy crash after lunch every day. So I knew something was working.

Another factor in creating a lasting change in diet, losing weight, and/or improving your fitness level is keeping a record. I learned that 1) keeping a health journal or diary and 2) recording what you eat for every meal is crucial to success. The first provides perspective--the ability to look back and see that yes, real progress has been made, even if not in the ways you expected. It also gives you a place to write your goals so you can see them regularly and remember why you're doing this--and reach them! The second provides accountability. Recording what you eat is a small (and often inconvenient) thing to commit to, but when you know you're going to have to record that snack or sweet, it does make you pause and consider if you really need it or if you could make a healthier choice.

On August 12, 2019 I wrote in my food diary: "My goal for this reset is to lose 15 pounds, to feel more energetic throughout the day, to be able to sleep better (consistently), and to feel more comfortable and confident in my own skin (not so self-conscious). Also, to have greater clarity of thought."

By August 18th, I had found an app for my phone that helped immensely in accurately recording my foods and their carb, calorie, and protein amounts to help me stay on track. Trying to find all that information online for each food was just way too time intensive! I had also learned that eating a pound of veggies a day was harder than I expected. Typically our family dinner is focused around vegetables (we still get a Bountiful Basket each week), so I thought I was already eating quite a bit of veggies. But making an effort to eat a minimum of three cups of vegetables a day has really changed things for me. Now I truly love vegetables in a way I never have before and I want to eat them at every meal and miss them when I can't. I even like beets now (when I used to hate them)! It really is true what Gottfried says about our taste buds regenerating every two weeks. In two weeks I had trained my body to want more healthful foods and my taste buds regenerated to agree with those desires so that I enjoyed my improved diet more than I thought possible. I learned that it is possible to survive without cheese and re-learned how good lemon/lime water is for those times when I want to snack but need to hold off.

Throughout this hormone reset experiment the word "nourish" kept coming to mind. I felt like the varied foods I was eating nurtured my body in a way I'd never experienced before and it made me feel that I loved and was taking care of myself. Instead of just eating what I knew would most fill me up and keep me full longer (namely a lot of whole wheat products), I was eating what would nourish my body with a variety of nutrients.

One big thing I focused on quite well for a while (and need to get back to) was my sleep. Science has proven that good sleep fosters healthy weight and I have long known how important adequate sleep is to my personal health and wellness. Gottfried recommends helping the mind and body prepare for sleep by taking nightly baths with epsom salts and essential oils. I've always been a shower person, but I really enjoyed getting back to baths and allowing myself that time to slow down and unwind. As the mother of five, it's not always possible to arrange this, but when I can do it it's a helpful routine--part of the "nourish" concept.

I did learn that keeping carbs to 75 g per day was very difficult and I hated feeling like carbs were the enemy. After some time I upped my limit to 100 g and that was much easier. I add fiber powder to my breakfast shake each morning but otherwise I prefer to get my fiber from foods in their natural form--which really seems impossible when you're keeping carbs to 75 g a day!

About this time I felt I should incorporate some of what I learned in the second book I checked out from the library, The Adrenal Reset Diet by Alan Christianson. I have always understood the importance of complex carbs and whole grains and their health benefits, and I didn't want to deprive my body of that. Christianson's focus is on strategically increasing carbs throughout the day so that dinner contains much more carbs than breakfast, since carbs increase cortisol output, which naturally helps our bodies prepare for sleep. (Did I mention how important quality sleep is to a healthy weight?)

Not surprisingly, I learned that I had been eating too much sugar and that I need to keep sugar and breads to a minimum because they are "avalanche foods" for me--meaning they are foods that, once I start eating, I have a hard time stopping or eating in moderation. And I learned that while 100% whole wheat bread is the best bread choice (which I've eaten all my life), it's still basically "refined" when it comes to how the body processes it, as opposed to eating whole wheat, brown rice, quinoa, etc, which are eaten in their natural state.

Even though I have lost those 15 pounds I wanted to at the beginning, I would still like to lose another five or more to get back to the weight I was when I got married. I'm not totally sure that's possible, but I think it might be. I figure as long as I keep getting back on the bandwagon when I fall off and keep making an effort to continue exercising five days a week and being as active as I can, nourishing my body as well as I can, my body will do what it should do. In the meantime, I have quietly reveled in the accomplishment of losing three inches around my hips and dropping 2-3 pant sizes (depending on the pants--since sizing practices have changed over the years). I am thrilled to have a little "thigh gap" back and to have a better body image and food relationship.

So the quest continues... Onward and upward!

New Information on Daily Aspirin Intake

I just read this in the news and thought I'd pass along the information for anyone who missed it. The basic lowdown is: "Someone taking aspirin with a low risk for heart attack or stroke can cause more harm than good." If you are at risk, taking aspirin daily can improve your situation, but if not, don't take it daily. See the above link for details.

The Origins of the "35"

Last month I turned 35 and have been thinking about the origins of this blog, which began in 2010. It all started (as you can read here) when, in our lean Cincinnati years, people would learn that I spent only $35 a week on groceries (which often included other household items, like toilet paper or cleaning supplies) and wondered how on earth we, as a family of four, managed to survive on that. As I realized there was a genuine interest in learning to live and cook this way and that I might have a valuable thing to share, I finally accepted the challenge to blog about it. And thus Katrina's Kitchen (katrinaskitchen35.blogspot.com--note the "35") was born.

To be completely honest, it was a great relief and a joyful blessing when my husband finished graduate school, obtained a full-time job, and we no longer had to live like church mice. (It was much less stressful being able to spend even $50 a week on groceries, then, because I had so strictly adhered to the $35 for so long.) I joyed in thinking about not having to live quite so frugally anymore.

And then 2013 happened. And 2014.

So in 2013 we moved across the state to live with my parents and young siblings for almost a year and a half while we worked to get our feet under us again, and a few months ago we were finally able to buy a home of our own again. While that is a blessing for which we are very grateful, things are very lean once more. Because of our experience in Cincinnati, earning less than $1,000/month, we are hopeful we can do it again, however, even though we are now a family of six. And part of making that possible is reverting back to my $35 a week grocery budget.

So how do we do that? Once again we have WIC, which is surprisingly helpful, are able to get weekly Bountiful Baskets, and are using food storage. That's really all there is to it. I cook almost everything from scratch, buy according to what's on sale any given week (or don't buy much at all some weeks, when not much of what I use is on sale) and we eat pretty well. Nothing fancy, but nearly every recipe on this blog is made with ingredients from the above sources. So, lots of vegetables, supplemented with wheat, brown rice, whole wheat pasta, and beans. When there's a good opportunity outside of my regular grocery stores for bulk items that are being trucked in, such as frozen chicken or ground beef, I take advantage of that, too, and stock up my freezer.

We would totally qualify for food stamps, based on our income right now, except that we have too much in savings. Since that money is in savings, we don't consider it available and forget we even have it. But the government can't overlook it, so we don't qualify for assistance. While that makes it difficult for us, it also forces us to be independent, which we prefer to be anyway. It just means we have to adhere more strictly to our budget, pray more, count our blessings, and hope for a more generous future while we keep moving forward with faith.

In Gratitude for Good Nurses and Modern Medicine

My new baby is now seven weeks old and as I think about everything that happened throughout my pregnancy and labor and delivery, I feel a great sense of gratitude. This was my fourth pregnancy and I thought I knew what to expect, but it ended up being the hardest and most complicated pregnancy I've had. Nothing major, as it turned out, but a lot of unexpected things. All those things made me grateful--again--for the blessings of modern medicine. I don't always agree with how things are done in mainstream medicine and believe it's important to educate myself about all things health related, whether Eastern or Western, herbal or pharmaceutical. But because of my body's inability to produce enough oxytocin--or whatever it is that prevents me from dilating naturally--I have to give birth in a hospital, hooked up to a "Pit" drip. (See a detailed post on this topic here.) Knowing how close to death my maternal ancestors came during childbirth who had this same problem, I am grateful for Pitocin every time, even though everyone tells me it makes the contractions much worse. Without it, I would not have been able to have otherwise natural deliveries. This is just one aspect of modern medicine that I am thankful for.

I am thankful, too, for another wonderful Certified Nurse Midwife (my fourth) who is so caring and respectful, knowledgeable, and experienced. I am grateful to have options in modern medicine and be able to decide whether I want an OB/GYN or a CNM to deliver my babies at the hospital. I have always had great midwives and OBs whom I can trust with my care.

There are also many, many good nurses out there who make a positive difference in the lives of their patients. Some of my favorite people are nurses, including one of my sisters, and I know how much they do--very often beyond the call of duty--for those in their care. Such was the case this time with my baby's nurse. After the baby's initial feeding shortly after birth, she couldn't seem to latch on again. I tried not to worry, as I remembered how sleepy my other three babies had been the first couple days after birth. And, just like them, this one had also swallowed a fair amount of fluid before she was born. In my experience this was all "normal." But her nurse didn't accept these normal problems. Not only did she work with me and the baby for quite a while to get her to latch on when she really preferred to sleep, but the nurse also worked with her in the nursery. Because I couldn't sleep with the baby in my room, since she coughed and spit up fluid about every 10 minutes, I opted to have the nurses take her to the nursery in between feedings. It was such a relief to be able to give my baby into their hands for a couple of hours at a time, knowing she would be well taken care of while I got some much needed rest. And while that first nurse was on shift, she worked with my baby in the nursery, getting her to spit up a surprising amount of fluid. Her theory was that because the baby's stomach was full of fluid she felt no need to eat. I think she was right. By the time her shift ended, my baby was latching on again and starting to eat as if she were hungry. And by the time we left the hospital, she was actually 2 oz above her birth weight, which has never happened before with any of our other babies. I attribute it all to this diligent nurse who took a personal interest in my baby and determined to figure out the problem and fix it if she could. What a blessing it was to actually have my baby latching on well and gaining weight as we returned home! I felt like that got us on the right track from the beginning, which has made all the difference. I will always be grateful to that nurse.

So here's to all the good health care providers who are invested in improving the lives of those in their care, and here's to all that is good and helpful about modern medicine.

Fresh Fruit: Good for your Tongue AND your Heart

Truly, is there anything better than fresh fruit, in season? Now that our peach and nectarine season is past (one of my favorite parts of summer), we're into pear season. And oh, are they delectable! 

They're such gorgeous, curvy fruit, especially when they're just beginning to develop a blush. I just couldn't resist doing a photo shoot. :)

Almost too pretty to eat... Almost.

Oh, and then there are the fresh grapes, cantaloupe, other melons, etc. Yum!

If taste and beauty aren't enough, the health benefits of eating fruit should be! A new study from the UK states that when it comes to fruit, "Scientists have found that consuming a portion and a half can lower the chances of suffering the deadly condition [heart disease] by up to 40 per cent. And the more fruit you eat the better--with the benefits increasing as servings grow."

Not only that, but "the researchers also found that people who consumed fruit more often had significantly lower blood pressure."

"This study adds to the growing body of evidence that shows the more fruit and vegetables we eat the better our heart health. Even eating just one more portion a day helped lower the risk of cardiovascular disease, which should give us all that extra incentive." (link)

Steel Water Bottles

Last year I vowed to myself it would be our family's last summer to drink out of plastic bottles that had sat in the hot car. I know the whole BPA thing is controversial and not everyone thinks it's a big deal, or that there is enough BPA leached into a beverage from a heated bottle to harm anyone. But I always like to be on the safe side. And who knows how much BPA is already lodged in our bodies, after years of exposure to it in so many things around us. Plus, around here where summers easily reach 115 degrees on the hottest days, that makes for a very hot car--and water bottle.

I researched my options and learned that my oldest daughter's metal water bottle was actually aluminum lined with plastic--both potentially toxic. (And really, if you're trying to avoid plastic, what's the point of having a metal bottle that is lined with the stuff?) So I learned quickly that not all metal water bottles are created equal.

In my search for 100% steel water bottles, I found AffirmWater and Klean Kanteen, both available on Amazon. Their prices are similar, so I opted for AffirmWater because I liked the simple, positive messages they carry and I believe in the power of positive thinking. I ended up purchasing five bottles (one for each member of our family), mine being the largest, since I drink the most water. I love that they all had free shipping and came with both types of caps so I didn't have to buy those separately. We know whose is whose by the different words on the outside: Inspired, Gratitude, Love, Peace, and Tread Lightly.

These bottles are heavier than plastic for sure, and much more expensive, but they're very durable, dishwasher safe, and non-toxic. As long as they're not lost, we'll have them for a good long time. And I have peace of mind now: no more BPA--at least, not in our water bottles!

P.S. I also purchased an extra large Klean Kanteen bottle as our extra beverage container for the car, since I didn't see the point of pouring from a plastic container into steel bottles whenever we run out of water on the go...

Surviving the 1st Trimester

(source)

The first trimester is always extremely difficult for me just to get through. And it hasn't gotten any easier with subsequent pregnancies. I thought last time, pregnant with my first boy, was the worst I'd ever felt. This time it was even worse. The extreme exhaustion and constant nausea hit me with a vengeance and I had to keep reminding myself to keep breathing and that I would survive this again. At least, I hoped I would! Each day I couldn't wait until (a very early) bedtime when I could escape my misery for several hours in sleep.

With that said, I know women who are so sick (some of them the whole pregnancy) that they have trouble keeping any food down and sometimes end up in the hospital with IV fluids. I am very grateful never to have been that bad off and greatly admire those who somehow survive such experiences.

Having used essential oils for years, I was hopeful I could combat some of the nausea with ginger, peppermint, or lemon this time. But I found out in a hurry that any smells, no matter how good or natural, didn't help at all. My sense of smell was just too heightened. So that remedy was out.

Every pregnancy, in my efforts to get myself feeling better, I learn a lot about what my body needs. Last pregnancy I learned that I was hyper-sensitive to MSG and that if I avoided it (in all its many forms), I would feel a whole lot better (see post here). After pregnancy I was no longer as sensitive but because I had already developed the habit of avoiding MSG, it was easy to maintain that healthy change to my family's lifestyle.

I am now officially in the second trimester (phew!) and have felt considerably better the last couple weeks, which has been the greatest relief in the world! But I'm noticing that certain things in foods still affect me and if I'm not vigilant I may pay for it for a day or two afterward. I'll get into that a bit later...

Because the first trimester this time around was so terribly yucky, I learned a lot about what is happening inside the body and what the body needs to recover from everything required to grow a baby. Many thanks to my friend, Emily, who supplied me with the needed information to start me on this journey! I offer these insights, suggestions, and tips in an effort to help others. I realize not everything will help everyone, but I feel compelled to share, hoping these ideas may improve another expectant mother's quality of life. (Note: The below remedies were in addition to my healthy, whole foods diet--although, during the first several weeks, diet becomes a matter of whatever I can tolerate, which isn't much):

1- First of all, in my frequent, small snacks I learned I needed salt! Often. I craved it many times a day, which is not normal for me (except during the first trimester of pregnancy). Interestingly, I learned that at about 5 weeks (see this site) the placenta begins to fill with amniotic fluid, which is of the same makeup as ocean water, even with the same minerals in the same amounts! Suddenly I understood why my body needed extra salt during those few weeks.

2- Besides salt, my body needed lots of water, of course, since it was producing that amniotic fluid. And this will continue to be the case throughout pregnancy, as the fluid changes and increases over time. I always stay very hydrated, but I noticed that water wasn't helping me feel better or more hydrated by itself. I still felt a lack of something. So learning that the amniotic fluid also contains electrolytes taught me that I needed to add electrolytes to my diet somehow. I was happy to learn that instead of guzzling sugary Gatorade or other sports drink I could get  a small bottle of electrolytes to add to my water, a mere drop per glassful. It doesn't have a taste or smell, but it has made a difference for me, so I continue to drink it in all my water. (You can easily find Elete online on Amazon.)

3- I found myself craving orange juice and potatoes every day for a while there, so it was no surprise when I found out that both foods contain lots of potassium. It was therefore logical to conclude that my body was deficient in Potassium, which is an electrolyte. I felt better when I drank orange juice and ate potatoes, even though otherwise I was mostly surviving on Saltine crackers. :(

4- Another thing I learned a lot more about was cell salts. These are mineral salts that can be absorbed directly into our own body's cells to help repair cell dysfunction and restore the balance of minerals in our cells. (See this article for more information on how cell salts work.) For expectant women who can't keep food or water down, cell salts can be particularly helpful. For me, they did lessen my nausea--in fact, I'm still taking them every day for a while longer. I purchased all 12 of them (Hyland's brand) online. If you would like to know the proper daily regimen for morning sickness, please leave a comment or email me. It's a little involved but very worth it.


5- Even after doing all of the above, I was feeling more stable, though not perfect, and was concerned that with all my food aversions I wasn't getting the nutrients I needed from my food. And for the first time I also wasn't taking a prenatal vitamin because they make me sick during the first trimester and I've been trying to weed out synthetic vitamins from my family's lifestyle. So I talked to my friend, Tonya, an herbalist at the School of Natural Healing. She recommended that I take a certain number of Dr. Christopher's Vitalerbs capsules as well as wheat germ oil capsules every day. (Leave me a comment or send me an email if you would like to know my prescribed regimen.) It took me a couple weeks before I was able to swallow as many of them as I was supposed to, since I had an overactive gag reflex for a while, but once I started I could tell they were helping me. I felt a little more stable, reassured that I was getting much of the greens I needed but couldn't tolerate eating yet, and--hallelujah!--they were even helping my constipation.

6- The next thing I found that helped was having an NAET treatment (see my article about NAET here). During that treatment I wasn't at all surprised to find out that my minerals were "all out of whack." My provider balanced my minerals and I felt considerably better. Since then I haven't craved salt like I did and only need orange juice a couple times a week instead of every day. I also feel like I'm doing much better getting the nutrients I need from my food and assimilating them properly, which I wasn't doing before.

7- While I was at my NAET provider's, she also did some Emotion Code work on me (see my article here). That always helps, without fail. It also reminded me that I need to be doing the Emotion Code on myself more regularly, since I can and it works.

8- A couple weeks later I went back for another NAET/Emotion Code/Energy treatment as a follow-up to my last appointment. I was doing much better by then but was still having trouble assimilating protein. I felt like anytime I ate protein other than dairy, my whole body shut down to digest it. That is a very uncomfortable, unnerving experience! Plus, it's not convenient for a mom of three young children. My provider helped with that and I've been concentrating on adding more varied proteins back into my diet, such as (fresh) eggs, chicken, turkey, red meat, nuts, and beans. (I haven't done well with the latter yet, which used to be one of the staples of my diet, but I did successfully eat and enjoy hummus last week, so we're making progress!) I really do feel much more stable when I eat the proteins my body needs.

© Remyrw | Dreamstime Stock Photos

9- Finally, I've been noticing that I don't have a good reaction to products with processed soy, corn, or other GMO foods. We don't eat many processed foods, but for those we do eat I've been watching labels even more closely for soybean oil and ingredients made with corn--which are in almost everything. I've had to pay extra for non-GMO tortilla chips and even forego eating the delicious corn on the cob we've receive that isn't organic and therefore almost certainly GMO. Sadness... But it's worth not feeling crappy the next day.

10- The last thing that has helped recently, on days when the nausea returns, is the Sea Bands my sister sent me. I'd never used them before a few days ago and I've been impressed! They really do work to reduce nausea, and quickly. My sister-in-law wears Psi Bands during pregnancy, which are another type of acupressure band, and they really help her also. I wish I had known about them 10 years ago, when I was pregnant with my first!

So there's the saga, forever documented before I forget! I hope at least one of these ideas helps you or a woman you love who is suffering with the effects of "morning" sickness. And if it's you, hang in there! You're not alone and you will get through this. :)

Moderation

"In societies where excesses are the norm, we need to apply wise judgment and moderation. Moderation means restraint within reasonable limits and refraining from excess. We can exercise moderation when deciding how much and how often we need to eat and by resisting media messages that encourage unwise eating habits that can bring unwanted health risks.

"Another way to show moderation is to avoid trying to fill emotional emptiness with food... A better approach is to fill our emotional hunger through service to others.

"Moderation doesn't mean never enjoying dessert; nor does it mean we must eliminate even occasional treats. It simply means we should use good judgment."

-Beverly Hyatt Neville
Dietitian and Health Educator
(link to article)

Wrong Diet Could Cause Premature Aging

link

A recent news story states that choosing the wrong diet for your body could cause premature aging. To quote: "These studies have revealed that single gene mutations can alter the ability of an organism to utilize a specific diet. In humans, small differences in a person’s genetic makeup that change how well these genes function could explain why certain diets work for some but not others. The findings suggest some people may be genetically predisposed to respond well to different types of popular diets, like the Paleo Diet or Atkins, while other people will see little success."

link

This study's finding goes right along with my own philosophy about daily diets, which I wrote about nearly two years ago here. I stated that "diets don't work long-term--unless they entail a permanent lifestyle change." That's one thing this blog is dedicated to: Finding and making those permanent changes.

The study also coincides with my belief that "there isn't any one way of eating that is perfect or right for every person. This makes sense to me because there are so many different body types and we all assimilate vitamins and minerals differently." (link)

link

Because, as I've stated before, when people get serious about improving their health, they must figure out what daily diet makes their bodies feel and perform optimally. Usually this is a gradual learning process that may take years, but it is an enlightening journey and one that can lead to greater happiness and satisfaction. However, the study in the article says that someday soon there may be a blood test to pinpoint what diet will work best for an individual. If accurate, that would certainly take out the guesswork and shorten the length of a person's trial and error period!

And let's remember that it's not about perfection, but about consistent steps forward. :)

God is Bigger Than...

We have dug into the new year now for a whole month! Many of us made New Year's resolutions...and many of us have lost the vision of them already.

I am one who balks at the prospect of making a resolution just because it's January, because I feel it's important to be regularly making new goals to improve throughout the year. And with each new thing I learn about, study, and eventually write about on this blog comes a sense of responsibility to make the associated changes myself.

If you find yourself needing additional ideas on how to make some of the health changes you've been wanting to--whether they're physical, financial, or emotional/mental--or just need a jump start to get back on track, feel free to peruse my previous articles on this topic. Not that I am an expert, by any means, or have everything perfect myself, because I don't! We're all on this journey together.

One blog I have particularly appreciated lately is Heavenly Homemakers. Last month Laura wrote a post for every day of the month, under the theme "31 Days of Real Food Reality." I love her down-to-earth attitude, her openness about what works in a real family and what doesn't, and her focus on faith throughout this whole health journey. Prayer, she points out, is what makes it all work out, because God will help us if we ask Him.

One of Laura's posts particularly hit home with me, entitled "God is Bigger than a Free Range Chicken." Definitely humorous, but such a good and needed reminder. Sometimes I forget to think about these issues on such a simple (and profound) level. Sometimes I feel guilty about feeding my family things that aren't as healthful as I know they should be, even though quite often the problem is money-related (or the lack thereof). But Laura is so right: "Not able to make a meatloaf with grass fed beef? Raw milk too far outside your budget? Stop feeling guilty. Stop worrying. God knows your desires and your ideals for your family. He will bless your efforts to feed your family nutritious food."

And I love her reassuring words of wisdom: "God is big, bigger, biggest. Take all the complicated details out of the process of switching your kitchen to a real food kitchen, and just focus on going back to the basics – whatever that may look like for you right now."

Who We Are and Who We Want to Become

"If we see healthy eating and exercise as something only our doctor expects of us, we will likely fail. If we see these choices as who we are and who we want to become, we have a greater chance of staying the course and succeeding." ( link)

-Dieter F. Uchtdorf

(link)

Yet Another Favorite Product in 2013

Back in April I wrote about finally starting my transition to safer cosmetics. I started with mascara-- since that was what was bothering me--and am happy to report that I stayed pleased with it. And even though the container is smaller than what I'm used to, it lasted me five months! Additionally, for the first time in my life, I think, I used the mascara all up before having to throw it away. So even though it cost triple the amount I'm used to, it was worth it on a few different levels.

Recently, when I ordered another mascara I decided it was time to also make the switch with eye shadow. I loved it on first application! Mineral eye shadow is way better than whatever that other stuff is I've been using (in a palette by Cover Girl). I never knew! And you get so much more in these stackable containers than you get in those palettes--2 grams, in fact. So I shouldn't have to buy more eye shadow for quite a while.

Realizing that I only have to buy cosmetics a couple times a year helps me feel even better about making this transition to safer, albeit more expensive, cosmetics. It feels good to know that I'm helping myself be healthier from the outside in and not just from the inside out. :)

If you are curious how your cosmetics rate on the toxicity scale, be sure to go to EWG's Skin Deep Cosmetics website to find out. I loved discovering that I have options!

Another Favorite Product of 2013

I'm still not being paid anything to recommend products to my readers (*hint, hint*), but I still feel the urge to share things with you that I love and that have helped my family live healthier.  OnGuard drops are one of them. These little brown "cough drops" are amazing! We've been using them for a while now, but not until this year have they become a product I try to make sure we never run out of.

OnGuard drops have everything I've always looked for in a throat/cough drop: deeply soothing to sore throats, truly effective against coughs, full of ingredients that boost the immune system, and no fully refined sugar. These babies are sweetened with organic evaporated cane juice and organic brown rice syrup, plus there are no artificial flavors or colors added. And with the OnGuard essential oil blend (probably my favorite oil) permeating each drop, they are wonderfully delicious. Plus, I honestly feel better while I'm sucking one--I can really feel those powerful antioxidants working.

My husband has used these during colds when he couldn't go to sleep at night because of persistent coughing. He found that if he would go to bed with an OnGuard drop in his mouth, his coughs were soothed and he could sleep all night. Trying this with other types of cough drops didn't work for him. As for sore throats, I don't want to use any other kind of drop anymore because these are the only ones that actually numb the pain and help me feel better.

One caveat, for those on a budget (like me): OnGuard drops are way more expensive than your traditional sugar cough drop (about 50 cents per drop). But they are also way more effective. I have instructed my children to tuck their drop into one cheek to help it last as long as possible, which they do, and it lasts at least half an hour--usually longer. My mom tried one the other day for the first time and it lasted her about three hours!

Yet another reason to love this amazing product. :)

(By the way, if you would like to try this or any other essential oil product, as a consultant I am happy to order it for you at the discounted price, you would just need to add on the cost of shipping.)

Cypress Essential Oil

A little over a year ago I had varicose vein surgery on one leg, which was a very good decision for me. It improved my symptoms markedly, not to mention the cosmetic aspects. Ever since that surgery, I have been using a drop or two of Cypress essential oil on both legs after my shower each night, diluted with some coconut oil in the palm of my hand. I still have a few, more minor, varicose veins in both legs, so I'm hoping to help them not get out of hand, if possible.

I knew that Cypress is good for varicose veins and I liked its smell, but I wasn't sure it was doing any good--ie, improving circulation--so I quit using it after a few months. A couple nights later I experienced an uncomfortable return of restless leg syndrome, which made it difficult to sleep. I couldn't figure out what the problem was or how to fix it that night. But the next night after my shower I suddenly realized it could have been the Cypress--or lack thereof. So I decided to rub some on my legs again and see if my night went any better. It did! I was honestly surprised. And delighted to realize that what I'd been using on faith for a few months was really doing what it was supposed to.

Interestingly enough, each month when menstruation arrives, I also feel the urge to apply Cypress to my abdomen and other areas that hurt during that time, such as my hips. This made sense to me, just from the perspective that it improves blood flow. But come to find out, Cypress is historically known as also being good for menstrual pain and flow, specifically. So I'll be sure to keep up my supply of this wonderful essential oil!

There are many other possible uses for Cypress, which can be found here. Like most essential oils, it has amazingly versatile properties, as it is antibacterial, anti-infectious, antimicrobial, mucolytic, astringent, diuretic, lymphatic, and antiseptic, among others. For further ideas (and testimonials), see this site for more information.

College Fitness and Health

With many students recently heading back to college, my thoughts are turned back to my college days and what a busy, stressful, fun time that was in my life. Included in that stress was trying to figure out how to stay fit and eat healthily with my limited time and resources.

Susan, a friend of mine, recently brought this website to my attention (found at http://www.thebestcolleges.org/the-best-regimen-for-college-fitness/), and I embed it here for others who may be struggling with the same college-time health questions. And really, these are great tips and reminders for all of us, no matter our age:

non-GMO Shopping Guidelines

This short video explains what to watch for in shopping for non-GMO foods:

The Sugar Decision

As far as diet goes, nothing seems to bring on as much controversy as giving up sugar--unless maybe it's giving up meat. I imagine vegetarians get a lot of flack from people too.

But for us, when the sugar topic comes up, we seem to get two reactions: 1) "That's great. I really should give it up too, and 2) A look of incredulity and some comment expressing pity. And then there are those who feel like our decision to go refined-sugar free is a judgment call against them. I'm not sure why giving up sugar is met with this second reaction so often. If we gave up apples or bell peppers people might think that odd, but surely they wouldn't take it personally. :)

So I wanted to set the record straight--for our family, anyway--and hopefully give a little perspective.

• This decision to not eat refined sugar was not one we came to early or easily. (And we actually haven't given it up completely, as there are occasions when we will partake, such as at parties or when my husband takes one of our children out for ice cream, as a special treat.) It--like most of our other lifestyle changes--came about as a direct result of a need to help someone or other in our family not get sick as often, or to feel healthy again, or to stop hurting, etc. We researched, we experimented over time, we paid attention to how we felt and whether or not health was improved, and we implemented what worked.

• A few years ago I wasn't ready to give up sugar. So I understand that feeling. One thing that really helped us make the change to honey or raw sugar was, as I've mentioned before, realizing we didn't have to be sweet-deprived. I still make goodies often and we love them. In fact, we like them so much that when we do try other, regular sweets, to our taste buds they often lack flavor and substance. So, no feelings of deprivation here!

• However, this does not mean we are critical of anyone's cooking or judgmental of parents who let their children eat refined sugar foods on a regular basis. You make your decisions and we make ours. This is simply a diet boundary we have set for ourselves and is not meant as a judgment call against anyone else. And if my talk about it has somehow offended you, I sincerely apologize. No offense or judgment was intended.

• The curious thing about sugar is the longer you go without it, the less you feel the need for it or even want it. It becomes easier and easier to say "no thank you" and to pass on the sugar goodies. We don't need them anymore, so it's no big deal to decline.

• Crazy as it seems to me, there have been a few who have expressed concern that our children don't know what it's like to eat regular sugar (thereby hinting that we're depriving them of this delectable experience). This is a moot point simply because anyone with children knows that they're offered candy at many routine places you take them: the bank, the post office, even the dentist's or doctor's office. After a while, I learned how to respectfully decline most of these without my children minding, but then there's school. During many times of the year, children are given treats at school nearly every day--and that's not even counting school lunch (which my kids don't have). Our kids deal with this sugar inundation by choosing one sugar thing to eat and declining the rest, or bringing home what's portable (where we either keep it for another time or throw it away). My children are learning self-control and how to eat in moderation and I don't in any way see this as a bad thing.

I hope this clarification has helped to give some perspective into why we made this decision, how we made it, and what we do instead. And I also hope, instead of feeling bad for us, or thinking we're deprived for having given up most refined sugar, you can respect that we have chosen to take responsibility for this decision in our lives and are doing what is right for our family. We certainly respect you in yours. :)

For anyone interested in making the switch, like we have, please check out my post from 3 years ago that details how to determine what your actual refined sugar intake is (which is generally much higher than most people realize).

For more information on honey, raw sugar, or sugar (and what the differences between them are), and for recipes that substitute honey or raw sugar for refined sugar, please do a search on my blog (upper left corner) or click on the topic of your choice (right side).

Resurrect the Stock Pot!

I've been making my own bone broth for a few years, which I started doing when I learned about all the health benefits that come from this broth. But I still learned several things the other day from watching this nine-minute video. Check it out!

As the video states: "Broths cooked over a couple of days, made from whole chicken, beef bones, or fish actually repair the same parts of our own bodies as the animal parts we ingest. These broths—the more gelatinous the better--not only cure the common cold, they also build strong bones, heal the digestive tract [much the way fermented foods do], cure arthritis, joint pain, strengthen the immune system, beautify the skin, and provide the body with every single mineral it needs for optimum health to protect against a variety of diseases—even TB, diabetes, ulcers, and cancer."

Safe Sunscreens

As you know from this post and this one, I have recently been exploring safe skin products in more detail. Knowing how many chemicals cosmetics and sunscreens have in them has finally pushed me to make the transition from mainstream products to safer ones--products without cancer-causing ingredients.

I tried to find a sunscreen at my local stores that rates well on EWG's Database, but had no luck. All the sunscreens I found (advertised in huge displays, now that school is out) rate at least a 7 on the Database. (1 is super safe, 10 is the highest toxicity.) And knowing what I now know, I didn't feel comfortable with that. Especially if we're going to have to keep applying the product throughout the day! So I am now anxiously awaiting the sunscreens I ordered from drugstore.com, crossing my fingers they arrive before we leave for our camping trip. (When I did the price comparison, it was cheapest to order from them and get free shipping, rather than order from Amazon.)

After experiencing a continuous spray sunscreen last summer, I really don't want to go back to the regular lotion kind. The spray kind is so much faster to apply on arms and legs, and time is often of the essence when you've got three young children and yourself to cover. But when I looked things up on EWG, I despaired of finding a safe continuous spray, as all the safe products I looked at there were the typical lotion.

Then I found SafeMama.com. Looking through that great list of safe sunscreens, with details for each one, I found what I was looking for! I also found what looks like a great face stick sunscreen--which is another wonderful invention for children. I am so grateful for people who do all the in-depth research on these products and then lay it all out for the rest of us to make our own informed choices!

Processed Meats Too Dangerous for Human Consumption

My family eats red meat once a week or so, but very little processed meat. Last fall, after saving up for it, we bought a large, upright freezer and stocked it with 1/4th of a cow. This was local, grass-fed beef and was an exciting investment for us. I was immediately impressed by the superiority of the beef's flavor and by how much less greasy it was than I expected. That was when I knew for sure we'd made the right decision to switch to fresh, grass-fed beef.

But sometimes it's nice to have a couple slices of lunch meat on a sandwich, or put pepperoni on homemade pizza. However, reading articles like this one, which I was just made aware of last week through a friend, remind me of how truly bad processed meat is for our bodies. The article begins with this startling news: "The World Cancer Research Fund (WCRF) has just completed a detailed review of more than 7,000 clinical studies covering links between diet and cancer. Its conclusion is rocking the health world with startling bluntness: Processed meats are too dangerous for human consumption. Consumers should stop buying and eating all processed meat products for the rest of their lives." (Italics added)

Wow. That is very direct and very clear. But the tendency sometimes is to wave off that kind of statement with, "Everything causes cancer anyway." So, lest the above statement seems too dramatic, here are some numbers for you: One study "revealed that every 50 grams of processed meat consumed daily increases the risk of colorectal cancer by 21 percent." Fifty grams is one serving, or about 4 slices of lunch meat. So, really not much. And that risk goes up not each year that we eat processed meat, but each day! That's hard to comprehend.

The article clarifies that not all red meat is bad for our health: "These cancer risks do not come from eating fresh, non-processed meats. They only appear in people who regularly consume processed meat products containing sodium nitrite."

The discussion of the evils of nitrates is not new to this blog (see here for previous posts on the topic), but it is something I don't always think about. And honestly, it's not something I often need to think about because we eat so little of processed meats anyway. But reading this article made me re-think even the small amount we do eat.

Please check out the article for more information on what foods contain nitrates/nitrites, how (and where) to avoid them, and why the USDA and FDA continue to allow sodium nitrite into processed foods. 

After all, knowledge + action = improved health = power.