Wellness Wednesday #13 – Real Food

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Wellness Wednesday is here again!

If you’ve been following my blog for some time, you’ve noticed that on Wednesdays I cover a spice, herb, or whole food ingredient that will benefit your health.

Why is this important? True health begins with the food you eat.

Rather than wait on getting sick or being diagnosed with a “condition”, practice a lifestyle of wellness by taking care of your body now. This starts with the nutrients you get in your food.

Note: I’m not a doctor. I’m not telling you how to cure or prevent anything, but this is really just common sense! See my full disclaimer here.

It doesn’t take a team of scientists to discover that eating more fruits and vegetables will benefit your body. Simply cut out the processed foods and eat more vegetables. Try it and find out for yourself!

But easier said than done! Real food eating can be overwhelming at times because it means you aren’t relying on prepackaged foods. You have to make your meals from scratch! And chop a lot of vegetables. And spend extra time in the kitchen.

Trust me, I know! I love eating real food and how it makes me feel. My body does best when I have kale with breakfast and salads for lunch. Eating a lot of fresh foods greatly increases my food prep time! Even though I need my fresh veggies, I don’t want to spend all my time in the kitchen. (I have a growing boy to play with!)

I recently shared with you my tips on Saving Time (and Money) in the Kitchen. Now I have expanded that information and created a complete guide on how to achieve real food eating and efficiency in the kitchen!

Planning with Purpose is my new eBook that is just released this week. In fact, I have a giveaway going on right now for you to get a copy for free! If you can’t wait until the end of the week to get your hands on this life changing book, I’m running a special price right now in celebration of the launch.

Find out more –>> Here!

I’m not just trying to sell you something. I really do believe eating real food will benefit your life in so many ways. Yet, I understand the difficultly it can be to make the time to feed your family well. I’ve learned a lot over the last few years about balancing real food eating and spending time with loved ones which is why I’ve compiled all my tips in this one book.

I want you to succeed in serving real food to your family to keep them well. And also I want you to be free to spend time with your family and pursue other important things in your life. You can do it!

 

Before you go there is a link up to view!

 


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Planning with Purpose – eBook Launch and Giveaway!

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Do you ever struggle with balancing the preparation of real food meals and spending quality time with your family?

The struggle is real. I totally understand!

But there is hope! You don’t have to be overwhelmed with the idea of making food from scratch and providing quality meals for your family. There are a few simple tricks you can utilize to ensure that you are feeding your family well without spending all your time in the kitchen.

The key to success is planning ahead.

After struggling to find balance, I have finally learned some ways to effectively plan my meals and efficiently run my kitchen. I want to make sure and feed my family real food meals that sometimes take extra preparation and aren’t reliant on processed ingredients. But I also want to spend as much time with my husband and growing boy as possible.

Planning with Purpose – save time and money in the kitchen shares my solutions to smoothly run a real food kitchen. It is full of ideas and tools for you to find the best way to efficiently work your kitchen.

A guide on saving time and money? Yes, please!

 

This is a complete resource for you to find the meal planning method that will work for you and your family. Plus you will learn why you should keep a kitchen inventory, make a grocery list, and plan out your food prep.

I briefly shared with you how to do this in my Saving Time (and Money) in the Kitchen series. Now, I have expanded it and included more in depth information on how you can achieve success in your real food kitchen. Plus I have created a collection of printable lists to help you in your planning.

It doesn’t have to be stressful or take all of your time to plan and prepare real food meals for your family. The freedom you can achieve by simply planning with purpose will surprise you! I know from experience that I am a much better wife and mother when I have a plan. You can accomplish this as well once you grasp hold of tools at hand.

Without any further ado, I want to tell you how to get your eyes on this eBook! First off, enter in the giveaway below for a chance to win a free copy of Planning with Purpose! There is only ONE free copy available so get as many entries as possible!

Next, for this week only I’m offering a special launch price for Planning with Purpose. If you purchase this week it only costs you $3.99! That’s less than a fancy latte at Starbucks! Remember: this is a special launch price. Once this week is over, the price will go up to $5.99.

 

Join me this Wednesday for the Launch Party on Facebook! During this party I will answer questions, give tips on planning your meals, and giveaway another eBook! Come and participate for a chance to win a free copy of Planning with Purpose. The party starts at 7:00pm Central time! This is exciting y’all!

If you are ready to save some time in the kitchen, you need this eBook. There isn’t a better time than now to learn how to give your family the food they need without sacrificing precious moments in their company.

Planning with Purpose will save you time (and money) in the kitchen!


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Wellness Wednesday #12 – Chamomile

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Chamomile is one of my new favorite evening teas. It is extremely calming and helps me wind down before bed.

But this flowering herb goes beyond just providing a calming effect. There are other wonderful benefits to using chamomile!

Chamomile is native to Europe and has been used for timeless years as a home remedy for various complaints. The two most common varieties of this healing plant are Roman chamomile and German chamomile. The flowers are daisy like in appearance and offer numerous health benefits.

When taken internally chamomile can ease:

  • Sleep trouble
  • Anxiety
  • Upset stomach
  • Nausea
  • Heartburn
  • PMS symptoms

Chamomile has strong anti-inflammatory properties which make it excellent for soothing internal issues as well as topical. You can use chamomile topically to speed healing of skin irritations, wounds, and burns. One source I read suggested setting cooled tea bags on your eyes to reduce dark circles. I could use that!

As one of the most commonly used herbal teas around the world, chamomile has a good reputation for good reason. It is an all around delicious choice for soothing and calming. I love a cup of chamomile tea in the evenings to relieve the stress from the day and prepare my body for sleep.

I don’t believe chamomile is often used in cooking, so unless you like to sprinkle flower petals on your salads, it might be better to incorporate this in your diet as a tea. Or use the dried flowers in your soaps and salves. That is one of my favorite uses as well.

Do you like chamomile tea?

Sources: 1, 2, 3

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Saving Time (and Money) in the Kitchen Part 4

Saving Time in the Kitchen Part 4

Welcome to part 4 of Saving Time in the Kitchen! If you missed the last few weeks, part 1 covered Meal Planning, part 2 covered Kitchen Inventory, and part 3 covered making a Grocery List. I hope you are finding this information helpful, or at least motivating to get organized and start saving time!

Today I want to give you some ideas the one aspect of real food cooking that takes up the most time. Food Preparation.

  • Food Prep. The time it takes to prepare fresh food from scratch and include a lot of vegetables in your diet can be overwhelming! This is probably the number one hold up for busy families. It’s hard to find the time to get real food meals on the table. And very easy to fall back on packaged processed foods. But there is hope. Make a plan to prep your food!

I go through periods when I’m really good at prepping things ahead and then other times when I just go meal to meal. I’m starting to find that I really need to make sure I stay on top of having food prepped ahead. My little guy is quickly becoming a food eating machine. A growing boy is going to need healthy snacks that are ready to go! Plus I don’t like to spend uber amounts of time in the kitchen making dinner.

There are a few ways I’ve seen this work well. One idea is to take an afternoon or evening and prep by chopping, cooking, freezing, portioning, all the major meals for the week. This I think works best for parents working out of the home or have busy week nights with activities. It makes your week much smoother and more relaxing. This is also a good idea for having healthy snacks available. Cut up some veggies and put them in glass containers to pull out easily if you need to feed the littles real quick.

Another idea is to schedule in your food prep throughout the week. As part of your written menu plan, write in when you need to prep something ahead of time. I always need to write down when to make mayonnaise so I have it ready in the morning to make lunch for my hubby. Or if you need to soak beans overnight for taco soup the next day. Or bake bread, or make yogurt. Just schedule it in when it will work with your week.

When it comes to vegetables, I try to double up my prep. For example, if I need half an onion for a recipe on Tuesday, and part of an onion for Thursday, I’ll go ahead and chop the whole thing up while I have it and my knife and cutting board out. I can easily store the rest in the fridge and have it ready to go for the next night. Pretty simple concept but it saves some time!

The key to not becoming overwhelmed with getting your real food meals made in a timely manner is to plan ahead with the food prep. That way you are caught last minute with no homemade bread to make sandwiches for lunch. Or stuck spending an hour making dinner when it could only take thirty minutes.

You want to free up some time to spend with your family and also feed them well. There can be a good balance when you are prepared and spend a few moments planning ahead. I’ve seen a huge difference in the flow of my week when I do this. (And I’m not nearly as busy as some moms!)

To help you plan your food prep throughout the week, I have created a weekly meal plan template that includes the prep. But make sure you are subscribed to my newsletter in order to get this free printable!

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I also have something really exciting for you. You’ve read several ideas in the series this month on Saving Time in the Kitchen, and I’ve briefly covered several areas that can help you achieve that. But there is more to learn!

I am finishing up an eBook to give you the knowledge for COMPLETE success in saving time and money in the kitchen!

Make sure to come back next week to find out the details of what is in this eBook and how you can be successful in feeding your family real food without spending all your time in the kitchen. It’s gonna be big!

How has Food Prep changed your time in the kitchen?

 

View the rest of the series:

Take the next step in create an efficient kitchen here.

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Saving Time (and Money) In the Kitchen Part 3

Saving Time in the Kitchen Part 3

Are you still struggling to wrap your mind around saving time in the kitchen?

I want to share with you one of the biggest time and money savers for getting real food on your table. If you missed part 1 and 2, go check them out here and here. You need to have a meal plan and an inventory of what’s already in your kitchen before you take the next step!

Now you are ready to buy some food. I’m not going to tell you what to buy. That is up to you. But I will tell you how to save time and money as you go about buying food to fill your fridge and pantry.

  • Make a grocery list. And stick to it. Using your list will help you get in and out of the store quickly. Staying true to what you wrote down will ensure that you don’t buy things you don’t need.

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It is tempting to impulse buy all those prettily packaged goods. But don’t fall for it! Even the “healthy” convenience foods are often still full of junk. Just because the labeling says “natural” doesn’t mean that it is. I don’t usually like to linger in the grocery store too long.

Depending on how you meal plan, your list may look different week to week. If you are a monthly planner, one big shopping trip for the dry goods and non perishables is a wonderful thing. Then later through the month, quick trips to restock produce and perishables are all you need. A two week plan can almost get away with shopping every other week. Make sure you plan your meals according to your produce!

I’m a one week planner so I go to the grocery store once a week. This is actually pretty nice for me since I don’t get out of the house much otherwise. I’m getting better at sticking to my list. There are usually a few things that end up coming home that aren’t on there. And on the flip side, if it’s not on the list and we need it, I will forget it. That’s a guarantee!

Note: Menu planning and grocery shopping can look very different depending on the time of year! I’m not just talking about meal types but how you shop too. I’m a big advocate for supporting your local farmers. We really enjoy being a part of a CSA (Read more about that here) in the spring/summer. Getting a fresh box of produce each week or shopping for seasonal goods at the farmer’s market is good all around. It gives you fresh seasonal produce, helps the local economy, supports near-by families, and allows you to know where your food comes from. So if you get your local food first, you’ll have to make your menu plan based on your seasonal scores.

This step is pretty basic. But it saves you a lot. You can get in and out of the store quickly. And if you stick to your list, you will save money by avoiding the things you don’t need.

Do you want a Free Printable Grocery List to help you stay organized? Download one today when you subscribe to my newsletter!

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Does using a list help you shop better?

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Wellness Wednesday #9 – Turmeric

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This week’s real food feature is Turmeric!

Wow is this one amazing spice! Turmeric could possibly be the number one real food ingredient to add to your diet. There are so many benefits to turmeric that even mainstream medical sites and doctors are recommending it.

The main component in Turmeric that benefits the body is curcumin. It has been cited in over 6,000 scientific studies to help in many different areas.

The top conditions and diseases turmeric helps fight are:

  • Inflammation
  • Depression
  • Diabetes
  • Aging
  • Arthritis
  • Heartburn
  • Stomach pain
  • Liver and kidney problems
  • And some Cancers

It also aids in:

  • Brain and memory function
  • Maintaining blood sugar levels
  • Relieving skin irritation
  • Reducing chronic pain

This tangy spice has long been used in India and surrounding areas for culinary and medicinal purposes. Turmeric is what gives curry it’s unique flavor and orange color. It has been a secret wellness ingredient for thousands of years.

When taking turmeric for medicinal purposes it can be taken in capsule form or as a tea. Because it is so powerful it could cause some adverse reactions if not taken carefully. Check with your health care practitioner if taking for medical reasons.

To benefit from turmeric for everyday wellness, start including it in your cooking! It doesn’t only have to go in Indian dishes. Personally I love the warm flavor it adds to chicken dishes and soups. You can buy turmeric here.

Turmeric can be used topically to help nourish your skin and reduce aging. It may leave you a little orange if you use a lot of it!

Have you added Turmeric to your diet?

 

Sources: 1, 2, 3

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How I Beat a Winter Cold Naturally

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How I Beat a Winter Cold Naturally

I had something else planned for y’all this fine Monday. But life sometimes throws you for a loop.

First off, we had an ice storm. So I was iced in for quite a few days and starting to go stir crazy.

Then, Little Man started either coming down with a bug or some bad teething was going on. Regardless he had his first runny nose! I know, we’ve been extremely blessed to not have to suffer through any baby colds or illnesses this first year, I will always be happy about that.

But from the lack of sleep and stress of being stuck inside tending to the little man, I got hit with a bug. The first time I’ve been sick in almost two years! I’ll count my blessings with that as well.

The positive of this past crappy week was that I finally got to try some of the natural remedies in my arsenal. I’ve used my essential oils quite a few times when something was starting to hit me, and was successful to knock it out before any type of cold developed. I think that has also helped little man as well. (Hubby doesn’t count because he has an immune system like I’ve never seen before. He’s only been sick like once or twice since I’ve known him.)

Without farther ado I will share what has worked me this week.

Note: I am not a doctor and am not giving you medical advice. I just want to share what worked for me and my family. You can read my full disclosure here.

I stuck with homeopathic remedies for little man. He has responded well to the homeopathic teething gel that I’ve given him in the past so I assumed it would work well for him with a cold. At the first sign of runny nose I gave him Aconite. I gave that to him throughout the day and it did help. His nose never progressed to anything worse that a little dribble here and there. It still may have been teething and not a bug at all.

Something was definitely off for him though since he was very clingy at night. He would not sleep without me holding him. So in order to make sure we all got some rest, little man and I slept on the couch. I didn’t get much sleep but little man and working dad did. Two nights of this and I started to go downhill.

I got one of those really painful raw sore throats. At first sign of the sore throat, I drank some hot lemon water with raw honey. I also put On Guard essential oil blend on topically and took an Echinacea and Thyme tincture, followed up with some honey infused garlic later in the day.

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I kept up with the herbal tincture throughout the day and drank a few cups of Chamomile tea. The warmth felt so good on my throat. I took the day off of everything else and just rested while tending to little man. And by tending, I mean I caged him in an area of the living room so I didn’t have to chase him all day. He was feeling much better. I kept him on the teething gel for naps since that seemed to help.

Throughout the day, the pain in my throat continued but moved around. Any type of movement in a cold is good! By evening it was much less raw but I was starting to get congested. I oiled up again with On Guard before bed and also some Breathe respiratory blend. Little man was pretty much himself. I gave him some Chamomile to help him sleep.

The next morning my throat was still a little raw and I was congested big time. It was time to move onto homeopathic remedies. I started with the essential oils because I’ve had a really good response to them since I started using them a few years ago. It seems like they helped things move along, but I was ready to really kick this bug. (You can’t use essential oils and homeopathic remedies at the same time. The oils are so strong that they will mess up the efficacy of the homeopathics. They can be used alternately and still be effective.)

I started with Rhus Tox as that seemed to be the right remedy for my symptoms and took that throughout the day. I actually took a nap too. I was pretty zombie-like by evening and my cold was definitely an Arsenicum cold. I had a couple of doses of that before bed. I felt like my cold was continuing to move around though which meant the remedies were working.

Little man went to sleep super easy (Thank the Lord!) and so I was able to get to bed early as well. When he woke up to feed, I used some Breathe respiratory blend again since I was pretty congested. I rubbed some on my chest and neck and my congestion cleared up enough for me to get some solid sleep!

I’m still feeling a little nasally and am taking it easy today. (No laundry allowed!) But I feel so much better. I am impressed again with how quickly and effectively home remedies can work. Using a combination of real food, herbs, essential oils, and homeopathic medicines, I kicked this cold fast!

Well this was supposed to be a really short post, but I guess I had a lot to say after being off my computer for a few days!

How have you used natural remedies to improve your family’s health?

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