Use It Up!

When was the last time you went through your cupboards, pantry, fridge, or freezer to really see what was there? You may be surprised what you find. Writing things down makes it easier to keep an inventory for your kitchen. This whole process though possibly daunting will allow you to see what you have in stock, what you don't, what you need, and what you need to give the boot! 

One suggestion is to keep a long, narrow dry erase white board on the wall need the cabinets or pantry in order to keep a list, and since its erasable you can change it as need be. Make it a habit, keep the dry erase marker close by, and save your sanity. This will help you to avoid buying the 4th bag of quinoa, and to replace the unsulphured sundried tomatoes.

Get creative with meal choices using all you have in the house.Don't limit yourself to food that typically in the USA is only eaten at certain meals. Eat whole, real, nutritious foods. Involve a lot of greens whenever the chance.

Here is a quick recipe to use up all you have!

Rainbow Quinoa

2 Large Handfuls of Organic Kale
2Fresh Garlic Clove. minced
2 Organic Carrots, sliced
1/2 Small Red Onion, diced
2 TBSP Organic Coconut Oil
2 Cups Cooked Quinoa
1 Cup Real Chicken Stock
1 Fresh Organic Lemon, squeezed
1 Tsp Celtic Sea Salt
1/4 Tsp Black Pepper

Directions:

In a large skillet add coconut oil and saute the kale, garlic, carrot, red onion. Once soft, add everything else. Simmer on low-medium for about 10 minutes to allow flavors to combine. Carnivores add pasture raised chicken.

Mini Double Chocolate Strawberry Shortcakes

Today is my older son's 13th birthday. For the longest time he's been asking me for strawberry shortcake. I've been trying for a very long time to make a dairy free,soy free, sugar free, nasty vegan butter free (its a mixture of oils that are not good for you, especially canola) frosting or cream that doesn't melt in two seconds. It's been quite the challenge.

I was determined to come up with something for his birthday. Shuffling between other fabulous blogs out there, sorting through my fridge and pantry, as well as keeping in mind what has worked in the past I melted multiple ideas into success!

I can't really take credit for the separate recipes. I really do like the blend between the two though. For the cake part I used Elana Amsterdam's shortcake recipe with a sweetener tweak. Then for the cream recipe I borrowed from Sugar Free Alex. I didn't change a thing except for the amount of vanilla because it was perfect otherwise! This cream is so decadent! You won't believe what's in it...so lovely!

I call them Mini Double Chocolate Strawberry Shortcakes! In the picture is the little station I set up for the birthday boy, his brother (who is 10), and a good friend. I allowed them to build the shortcakes. The three boys had fun putting these together. My youngest doesn't like strawberries, so I set out some organic peanut butter. You'll need some fresh organic strawberries. 

Shortcake Ingredients (Makes about 17 minis)

1 1/2 Cups Almond Flour (I use Trader Joes)

1/4 Cup Coconut Flour (I use either Coconut Secret, Nutiva, or Tropical Traditions this is my affiliate link)

1/2 Tsp Baking Soda

1/4 Tsp Celtic Sea Salt

2 TBSP Raw Cacao Powder (I order from nuts.com)

3 Eggs

1/3 Cup Coconut Nectar (I use Coconut Secret)

Directions:

Mix everything well in a bowl. 

On parchment paper on a baking sheet scoop out I full TBSP size scoops.

With clean fingers roll into a nice ball, then gently press down on parchment.

Bake at 350 degrees for 12-15 minutes.

*While these are baking make your frosting/cream.

Let them cool.

Chocolate Cream Ingredients (This makes quite a bit)

2/3 Cup Baked Sweet Potatoes (Bake these the night before to make life easier)

1/2 Cup Pitted Medjool Dates

1/4 Cup Raw Cacao Powder

3 TBSP Organic Unrefined Coconut Oil

2 TBSP Almond Butter (I used some I had made, if you are buying though Traders Joes Raw Creamy Unsalted would be good)

1/2 Cup Almond Milk (I made mine, go here to see how)

1 TBSP Pure Vanilla Extract

Directions:

Just put everything into the food processor and mix well. Put into a glass container and put into the fridge to set for at least 20 minutes. Really it's fine to use right out of the processor, but I think refrigerating it makes it better.

Building the Mini Strawberry Shortcakes

So once the cream is set and shortcakes are cool go ahead and build away. You are free to do this in ANY fashion you like. I chose to slice the strawberries thin to medium in width.  Slice the mini shortcakes in half, be gentle. Then with a butter knife or spreader put a layer of cream, then a strawberry slice , then cream, then a strawberry slice, then cream, and finally the top.

We really enjoyed them! Hope you do too!

Healthy Meal Planning

As per request of my BFF in San Diego I am writing a short entry on meal planning. This to some is pleasant and to others a necessary evil. Really I think it's all about how deep you want to go. Meal planning is practically a MUST for living a healthy lifestyle. It doesn't need to be difficult or overwhelming. I'll share what I do and hopefully it's helpful to you. The pros to meal planning are saving money, saving time, and less waste. Also keep in mind if you know what you are going to have its more of an incentive to keep those family meals eaten together. The age of everyone eating together has kind of faded due to schedules, time, tastes, and more. Maybe family meals are mandatory in your house. For those of you with traveling spouses, are single parents, or have other issues going on in the home that may not be the case. If that busy teenager with a job and a license knows Mom is having their favorite grass fed burgers and sweet potato fries on Tuesday night they may be more inclined to have dinner at home. Just a thought :)

Break Down of Meal Planning Basics

• Choose the plan that works for you ( you are not your best friend, Martha Stewart, or myself, you are you and must do what works for you)

• Put food on it you like, keep favorite recipes accessible

• Stick to it (but plan for the unexpected like meals out here and there)

There are a plethora of meal planning programs for sale and for free. You can download excellent spread sheets made just for meal planning. I suggest making your own to tailor your needs. If you don't have time for that then most definitely take advantage of what is available. If you have specific food demands, picky eaters, lots of allergies or sensitivities then using a blank form versus one with meals already plugged in may be more effective for you. Some have room for complete recipes, some having a shopping list form available, some are by day, week, or month.

Helpful Websites: 

•  http://moneysavingmom.com/downloads/meal-menu-planners (This is my favorite)

• foodonthetable.com 

• 100daysofrealfood.com

•  http://frugalliving.about.com/od/grocerysavings/tp/Free-Meal-Planners.htm

First think about what you and your family likes to eat. That's really important. Who wants a meal plan with food no one will touch?!!! I would also say to not completely cater to the family. Its good for everyone to try new healthy foods. How you handle people trying foods, finishing foods, and having different foods available for the picky people is all up to you. Moms and dads, you know what's good for you and the kids. I say this because if you decide to display the meal plan for easy access on a cork board or the fridge just know this is your tool and you put on it what is helpful to you. They don't need to know you put zucchini, carrots, and spinach in the tomato sauce. Displaying the whole recipe may not be in your best interest. We parents need our sanity after all.

Keep a binder with your go-to recipes as well as recipes you'd like to try. I suggest dividing it into sections. Your section titles will vary. You could be as vague as breakfast, lunch, snacks/desserts, and dinner. On the flip side if it works be specific like smoothies, breads, soups etc. If you are that super organized type A personality then go nuts and use sections within sections like breakfast: eggs, smoothies, and baked goods. Maybe you are a techno geek and would prefer everything stored on your device, hey go wild. This has to be conducive to what YOU will actually do. This will make the meal planning process easier.

The way I meal plan may be too boring for you. What works for me is having the same breakfast meal each day of the week because I don't usually have time for much flexibility in the morning. The kids don't have to guess and neither do I. So my week looks like this for breakfast: Monday is yogurt with fruit and something I've or the teenager has baked like muffins or zucchini bread, Tuesday is eggs, Wednesday is pancakes, Thursday is oatmeal, Friday is French toast or smoothies, Saturday is pancakes again because we just love them around here, and Sunday is eggs again. Smoothies are always acceptable substitutes if someone doesn't want what is being served.

Lunch if the Paleo bread is made may be sandwiches, or there's always leftovers from dinner. Again a smoothie for lunch in my book is also perfectly fine. Dinner is planned with room to move. For dinner I don't always have an exact recipe in mind, but I know to some degree what I'll be using for the main dish. Everything else depends on whats in the house at the time. I will explain :) Monday is grass fed beef, Tuesday is organic free range chicken, Wednesday is pasta, Thursday is fish, Friday is pizza, Saturday is either pasta or brown rice/quinoa and beans, and Sunday depending on the season is usually soup, chicken in the crock pot (crock pots make me do a happy dance), or whatever I have the energy to muster up after being at church for 5 hours.

Plan the complexity of your meals according to the type of day you will have. Use labels in your pantry or cabinets. Its easier IF you can have a regular spot for foods in the fridge and pantry/cabinets. I say IF because I know some of you live in a shoe and have so many children, well you know the rhyme, that having a regular place for anything is close to impossible. Leave yourself room, but stick to the plan for the most part. This will encourage healthy eating, help your budget, and decrease stress. If you know you need exact recipes or you won't make something, then do that. I don't need that much structure to get a meal made. I eyeball when I'm cooking and just typically throw things together. Make it yours! You know you better than I do...capisce?!!! (That's Italian for understand.)

Challenges While Living Healthy

 Truth be told it can truly be a challenge to live a healthier lifestyle. For those of us that have simply had enough of the aches, pains, extra weight, and being toxified by prescription drugs here comes clean living. Maybe you've already been struck with a major illness like cancer or were so sick like me that you just knew your body was breaking down fast, practically dying, but no one with a white coat could tell you why. Perhaps that's not the case, yet your eyes have been opened to the fact that you don't want to go to that place of illness, but will soon and so will your children if something doesn't change. We have to take charge of things ourselves and can't wait for modern medicine or the government to do it for us.

Yeah, even though it is hard work at times, I can't really think of anything worthwhile sustaining that isn't on some level of effort, time, and planning. We live in a such a backwards society though where hard work is looked upon as some type of disease. Living like a good steward means something a little bit different to everyone and our decisions about what to sacrifice or what not to are all going to differ. That is OKAY.

A little convenience here and there is fine. What is not normal is a meal that cooks in 60 seconds from a little box that has waves strong enough to alter our brains. It can't be okay to eat something on a regular basis that you ordered through a voice box that took five minutes for $5 for someone to give to you through a window. Maybe you haven't abandoned the "the little box" yet (thats the microwave by the way). The more you learn, the more you will grow, and the more you will be open to and want better. You don't have to be strapped to a mill somewhere. Each family is different and there lots of ways to do things.

I want to encourage you and tell you God is pleased. He's pleased not because you are fitting in your jeans better or because you went trendy organic. He is pleased because He wants the best for you. He made you and He loves you. He wants your health to be blessed. He placed these fabulous foods, herbs, clean water, fresh air, and sunshine to be used by us for us to do well. He wants us to use what He has given us. By the way organic is not new, organic is the way God made everything.

What can make this an easier process is the surrendering of our thoughts and ways to God. There are a lot of modern concepts that plow against trusting God and His Word. I go through this with my health counseling clients. Looking at our lives, our families lives, and our bodies and committing to what it says in Romans 12: 1, "And so dear brothers and sisters, I plead with you to give your bodies to God because of all He has done for you. Let them be a living and holy sacrifice-the kind He will find acceptable. This is truly the way to worship Him." Embracing clean living is more than the food we eat, it's part of your Christian walk.

Challenge # 1: Money

A major blockade for many of us is our finances. We think we can't live healthier life styles because our bank accounts are slim. Don't let money stop you from living a higher quality of life. Many times an adjustment or a few adjustments in budget can make things much more feasible. Often we are paying for things we simply do not need, like 80 extra cable channels, lots of meals out, convenience foods at the grocery store, or high priced movies at the theater.

Maybe that isn't the case for you and you have a large family or are a single parent. I happen to fall in the category of single parent. I understand what it means to be strapped for cash. This is even more of a reason to bring things back to basics. Who can afford to keep going to the doctor and the continuing the perpetual hamster wheel of never achieving true healing? Eating real foods means the body is receiving the nutrition that it needs to work properly and stay healthy. Keep in mind everyone's body is different and there is NOT one perfect way of eating for everyone. We all have extenuating circumstances that may throw monkey wrenches in the mix here and there. Some people may need the supervision of a holistic doctor or counselor to go in the right direction.

How to Save:

Eat local and what’s in season. I love getting to know my local farmers. A lot of time they will give me a good deal if I ask. Be willing to drive to their farm if you can to seek out their practices. good farmers are happy to show you around and discuss how they farm. Sometimes for farm pick-up they will take a couple dollars off too.

I seek out expiring organic produce in grocery stores. Many stores have a section just for that and often it’s still good. Buy foods in bulk and by the case. Often you can get 10-15% off. Ask your grocery store to cut you a deal. Watch for sales at Whole Foods. One Friday a month they have a great sale in the fresh produce section, then stock up, stick fruit in the freezer.

Trader Joes can be a great resource for certain products. They carry less expensive specialty items.

Buy a Costco membership if you have one locally. I get great deals. Even if you can only go once a month it's worth it for frozen wild fish, gluten free grains, best price on organic unrefined virgin coconut oil, and more.

I shop for organic products online as well with free shipping, especially superfoods, then take them with me on the road. Superfoods travel really well and it doesn’t take a lot of them for nutritional value. I keep a mix of goji berries, coconut flakes, and raw almonds in my purse.

Two sites I love are:

• nuts.com (shipping isn't free, but they have great stuff, especially Superfoods in bulk)

• greenpolkadotbox.com (like Costco for organics, awesome)

Join or start a food co-op.

Plant a garden, at least grown your own herbs. Herbs grow easily, and then you can dry them and avoid buying dried ones for winter. Save up for a dehydrator. I love my Excalibur.

Know what’s edible and what’s not. Often we throw away perfectly edible parts of produce.

Make foods at home, and take them with you. There are so many healthy easy to make foods. Avoid eating out. Invest in a small rolling cooler.

Clean water is important, but stop buying bottled water. Invest in a good home water filter and fill a reusable glass or stainless steel bottle. Target has affordable glass water bottles with silicone guards to prevent breaking.

                                                                   Challenge # 2: Time

Time, the one resource we all share the same exact amount of yet must allocate differently. There are more dual working families today and single parents today than ever. According to 2010 census single parent home have more than doubled in the last 50 years. Homeschooling in the USA has also boomed. A study done had shown that in 1999 there were 850,000 homeschoolers and that increased to 1.5 million in 2010. All that is to say we are one busy culture!

Regardless, if true health and wellness is a priority, then making adjustments to certain practices and spending habits is most assuredly in order. Making meal plans and using recipe binders either physically or virtually makes a world of difference. Keeping a running shopping list and tally of what's in stock is invaluable. You are also need to redo the family budget in order to maximize savings, eliminate spending that isn't helpful to the goal, as well as deciding where funds will now go to further this goal.

Saving for certain appliances will be a welcomed spending venture as well, trust me. There are a few kitchen appliances that make this cleaner lifestyle abundantly easier. Buying a Vitamix blender has saved me money and time. I make my own smoothies, grind my own gluten free grains, and make soups easily. The Vitamix has two containers, a wet and dry cup. Get both! I grind grains/pseudo grains like buckwheat in the dry cup so quickly. NO, a Nutribullet nor a Ninja can do what a Vitamix does. A competition for the Vitamix is the BlendTec. Either is fine, truly.

As mentioned before I adore my 9 tray Excalibur dehydrator. I confess I use mine predominantly right now for my addiction to kale chips, be that as it may I also make crackers, and have dried herbs and fruits. Honestly, a dehydrator should not be your first investment though. I put it off for while and did fine. While I wouldn't go without it now, a Vitamix is really where the money should be spent first. Costco is the cheapest place to purchase a Vitamix. I also adore my 9 cup Cuisinart food processor. A good knife will do wonders! I love my Pampered Chef tomato knife. It can cut almost anything really well. I have a hand mixer by Kitchen Aid. I don't use it super often, but it does come in handy.

Another expense in the beginning, however what could prove to be an education of a life time and time saver in itself is to hire someone for a while who can help you like a clean eating coach or holistic health counselor. Mainstream doctors simply are not educated in this fashion. This is a lot of information though and getting assistance from a trained professional could really be beneficial. There really is a lot to learn about toxicities, how shop cleaner smarter, safe food storage and preparation, knowing what way of eating is best for your body, how to make your own herbal remedies, body care, and so on. It can be a daunting process on your own. That is what pushed me to become a certified holistic health counselor because I really wanted to help others get through this almost never ending sea of info.

Resources:

http://www.lifesitenews.com/news/the-number-of-children-living-in-single-parent-homes-has-nearly-doubled-in/

http://nces.ed.gov/fastfacts/display.asp?id=91

Be Open to Change

I wanted to be a little candid with you, my readers, about somethings going on in my life as well as the fact that while eating healthy is wonderful, it is important to keep in mind all the aspects of health and wellness. It's not just about the food that goes in our mouths. I have personally had a rough go the past several years, and because of personal situations I am reevaluating my diet, my routine, and my health practices. I am going through a divorce and it is taking a toll on my body. Anyone going through the traumatic stress of a divorce, recent death of a loved one, loss of job, or other detrimental situation must be aware of the fact that when these life situations occur we need to really listen to our bodies, nourish accordingly, and do whatever else is necessary.

First things first, take everything in prayer to God, and set before Him your challenges, concerns, fears, anger, and sadness. He is the great physician. He is in the business of healing hearts and bodies. Trusting your savior, Yeshua, is the first step in healing. Recently, a close dear loved one of mine asked me a question. He said, "What is your job as a Christian?" My response was to share the love of Yeshua, the Christ. He corrected me and said that was merely an off shoot or side dish of what comes from our one job. The answer to the question was to have faith. As the story goes in the book of Genesis chapter 22, Abraham approached the altar, in his mind with his only son already dead, in faith that His God would make all things right, assuming the position of obedience.

Just like Abraham, we are called to have faith. Faith, even that a gift given to us from the Heavenly Father (could He seriously make it any easier?), is necessary for true whole healing. He is our maker. We must handover our fears, doubts, pride, and misconceptions. We must be willing to be in constant transformation. Obeying His Word and being sensitive to the Holy Spirit's leading for healing is necessary.

When our bodies are put to the test it is important to listen and watch for signs of stress, deficiency, and not become complacent spiritually or physically. It is often easy, especially for moms with busy schedules, to sacrifice their own well being for that of their family. There is a problem with this common trap. Women are natural nurturers. We must learn how to allow our Heavenly Father and Husband to nurture our spirits and physical bodies as well taking steps to nurture ourselves. It is not kind, generous, or loving to allow yourself to become depleted and neglected.

Different health issues can arise and affect the body in various ways. No one is immune, not even me. Staying strong spiritually is equally important as maintaining physical health. Do attend your place of worship often. No one person can be the church. Man was not intended to be alone. In Genesis 2:18 The Lord said it is not good for man to be alone. Reading the great physicians's handbook, our spiritual love letter from the God of the Universe, the Bible daily is also important for the fluid relationship between you and your creator. Then taking time in unceasing daily prayer is equally as important for growth and trust to be built between us and God. Unceasing prayer doesn't mean you must spend 24 hours praying. That is an unreal expectation, not one placed upon us by God. He simply want our daily regular attention. He desires consultation often, and loves us to a depth we cannot grasp.

Due to stress, some of the once upon a time healthy foods may need to go on hold or be reduced. For me, raw kale will be one of those. I am an avid raw kale lover and always will be. I am also sensitive to the fact that since my thyroid and adrenals are at risk currently it is better to eat it cooked. My female cycles have become extremely intense over the past few months. I have added the supplement Ashwagandha daily to my regimen. It is an adaptogenic herb aiding in adrenal stress, touching on physical, environmental, mental, and emotional stress. I have increased my intake of tulsi tea and maca root powder. Both are adaptogenic plants. Maca is great for hormone balance, energy, and nourishing the hypothalamus. Tulsi works well with Ashwagandha to reduce stress.

I have added a new activity. I'm taking Karate with my sons. This is great for mind as well as the body. It is also two whole hours each week that I think of nothing but karate, how breathtaking. Finding a positive activity to occupy your brain will be later followed by a thank you from your brain. Diffusing lavender essential oil at bed time increases the quality of my sleep. I have also added a massage once monthly. The power of safe human touch will remove loads of stress. Amongst my crazy schedule I am making it a point to spend time with dear genuine friends. Let others care and love you as well, even if its difficult. It is a blessing to others by allowing them to be used by God to bless you.

Don't allow the dogma of a health and wellness book dictate what you must do. Use wisdom, seek guidance from God, and use common sense. Listen to your body. The only book that is divinely inspired is the Bible. All the rest are written by men. Even take my blog with a grain of salt, and pray accordingly.

Simple Healthy Haircare

Just like skin, we need to not treat, but nourish our hair. Our daily diet affects our hair directly and no amount of chemically made product is going to condition, moisturize, or improve the health of our hair. We must eat right to produce good results. If we are starving our bodies our hair will starve too. Malnutrition doesn't refer to a lack of food being consumed. It refers to a lack of nutrients. Stress is also a large factor with hair health, specifically growth and loss. 

So lets talk about foods for the hair. Our hair, just like the rest of our body, needs to eat! The hair thrives from a wide variety of foods. The main minerals and vitamins our hairs needs are: vitamins B & C, the proteins keratin and collagen, iron, silica, lycopene, omega fatty acids, and antioxidants. Below I will provide a list of foods with the nutrients that they provide. Keep in mind you'll get maximum nutrients with high qualities of these foods, specifically raw and organic or wild.

What to Eat for Healthy Tresses

Keratin (strength and growth): garbanzo beans, eggs, kale, walnuts, almonds

Biotin (B vitamin for growth): halibut, cucumbers, goats milk, strawberries, blueberries, carrots, almonds, walnuts, Swiss chard, and avocado

Other B Vitamins (prevents hair loss): dark leafy greens, eggs, poultry, salmon, whole fat yogurt

Iron (growth): dark leafy greens, nuts, beans, salmon, poultry, eggs

Silica (retains moisture and strength): leeks, green beans, garbanzo beans, cucumber, celery, and strawberries

Omega 3 Fatty Acids (gives moisture): salmon, walnuts, hemp seeds, flaxseeds, chia seeds

Lycopene (antioxidant that helps maintain levels of collagen): watermelon, tomatoes, red bell peppers

Tips to Be Aware of with Foods

There are two types of iron: heme (animal sourced iron) and non-heme (plant sourced iron). The body can actually absorb heme better, the chance of levels becoming toxic are higher. Non- Heme iron is easier for the body to regulate, which is less likely to store up and toxify the body.

What to Stay Away From

Caffeine: reduces absorption of non-heme iron

Excess Calcium: too much of this mineral, especially from processed milk from the grocery store, can inhibit iron absorption; do not ever supplement with calcium if it is not 100% necessary; if you ever do supplement with make sure it from a plant source like algae.

Phytic Acid: some plants contain phytic acid like nuts, seeds, grains, and beans; certain plants contain higher levels; it reduces non-heme iron absorption; a way to reduce phytic acid is to soak your nuts, seeds, and beans beforehand.

Good Supplements for Healthy Hair

Collagen: this is a protein found in the body in our bones. It breaks down over time due to stress and poor diet. Its very important for strengthening hair and it promotes growth. The best source is a sea sourced hydrolyzed supplement from wild fish bones. You can find it sourced from cows and pigs, but I would stay away from those due to toxins and lack of knowledge about antibiotics and hormones.

Aloe: a drinkable aloe supplement is very beneficial because it helps absorb B vitamins and it will add moisture.

Haircare

Often times our hair and skin are victims of over washing. We live in a culture that is obsessed with getting rid of germs and bacteria. A little dirt never hurt anyone, it sure has helped several people though. I cannot stress enough how vital a healthy gut is to our immune systems. That requires trillions upon trillions of good bacteria. When we take antibiotics and eat poorly....oh I digress, back to hair. The over washing makes our hair dry and brittle. That is because the chemicals in the water, I highly doubt you are using a shower filter, strip our hair of moisture and natural oils. Same with our skin. Try to wash your hair every other, or even every two days if possible.

There are so many hair products on the market mainstream and organic. The problem is with organic products its hard to know who to trust since there are no clear or strict guidelines. The word organic without the USDA seal of approval really means nothing. So a hair product can have organic written on it 50 times and it still doesn't really matter. As the consumer we are left with buyer beware. It's kind of disconcerting if you really care about where your money goes, who you are supporting, as well as what goes on your head and the heads of your children.

The buying of hair products can get extra interesting when food allergies or intolerances are hanging out as well. Yes, if you have food allergies, especially to gluten, do be aware of what goes on your head! It makes a huge difference. Remember these things are going on our scalps, and it goes into our blood streams. I do think there are a few trustworthy lines available. It goes without saying that a hefty price tag is sometimes attached.

As a mom and follower of Yeshua, I really do take these little things to heart and pray. It's not worth stressing over though. I've watched moms literally stress over which products to purchase at the health food store where I work. Nonetheless these products are bought with God's money going on the houses for His Holy Spirit so we want to be responsible. I can share with you a couple brands that I have researched, feel comfortable with, and/or have used. I havent used all of them. Honestly, I've tried to make my own, and I haven't been satisfied yet, but will let you know if I become successful. Any brands I list are also gluten free. It's too arduous to go through every product line that isn't labeled gluten free. There are too many ingredients and terms that are disguised with crazy jargon you'd never know was gluten. Save yourself the trouble and only buy products with the gluten free label.

Safe Brands

• Honey Bee Gardens

• Alaffia

• Hugo Naturals

• Surface

• Desert Essence

• JR Ligetts Shampoo Bars

• Latherandlove.com shampoo bar

Major Toxins in Hair Products

You want to be on the look out for the following toxins. When you see these you automatically know to move onto the next bottle:

• Sodium Laurel/Laureth Sulfate: overly processed detergent that after processing contains carcinogens

• 2,5 Diamine Toluene Sulfate: toxin linked to blood disorders

• Peg-3 Cocamide: carcinogenic foaming agent

• Aminomethyl Proponal: pH adjuster usually used at much higher than safe levels

• Parabens: preservatives linked to neurological disorders and cancer

Final Odds and Ends

I usually wash my hair every other day. During one day of washing, usually mid-week I do a baking soda wash and vinegar rinse. It's a safe and inexpensive way to rid your scalp of excess product, brings hair back to life, and makes the hair shiny. I don't use shampoo or conditioner this day, other than possibly a little conditioner on my ends. To deep condition my hair, usually twice a week I massage organic, unrefined, virgin coconut oil into my scalp, and all through my hair. I sleep on it in a shower cap, and wash it out in the morning.

To wash with baking soda use 1 part baking soda and three parts water. Try 2 Tbsp baking soda and 6 Tbsp water. Mix it in a small bowl or jar into a paste. Rub into hair and scalp, let sit for 1-2 minutes. Rinse in the shower. To rinse with vinegar you need 1 part water and 1 part raw apple cider vinegar, like Braggs. Try 1/4 cup water and 1/4 cup of vinegar in a jar, shake to mix well. Then pour onto hair slowly all over your head. You can add 5-6 drops of essential oils for a more pleasant scent, maybe try lavender or rose.  Do not rinse. Dry and style as usual.

For styling I use argan oil like a gel. It keeps the frizz down, and argan oil is great for hair health. It's not too heavy or greasy. I've also been using Honey Bee Gardens alcohol free hair spray and I really like it. Hugo naturals has a hair gel that I'd like to try out. I will let you know if I do :) For guys a tip I picked up watching a documentary, which I currently can't remember the name of, was to use UNPETROLEUM JELLY (not to be confused with petroleum jelly), for hair pomade. Any good health food store should carry that product. It's made up of healthy oils.

What do you do to keep your hair healthy?

Simple Healthy Skincare: Exfoliation

Our skin is a precious commodity. It's what presents a first impression when people meet us. Our epidermis, that's the technical name for skin (blah blah), is a billboard for our internal health as well. Before we've talked about the environmental pressures and how everything our skin touches and pores breathe in and soak in affect what we see. Well, you've probably heard the expression "That only runs skin deep."There is most definitely depth to our skin as it comes in layers. In order for our skin to have new growth it needs to actual shed. I realize the idea of shedding skin to some of you probably seems gross or possibly hasn't even occurred to you. Perhaps you thought only reptiles shed their skin. We do it too though, it's one way our body detoxes. That shedding of skin is called exfoliation. To exfoliate means to come apart or be shed from layers. (Ya know that dust on the coffee table....yeah, ewwwwww, I know!)

Often times, since we simply don't live in a perfect world, our skin that should be naturally exfoliating just doesn't. Our skin comes in contact with so many disturbances and just plain "yuck" from our environment that our skin can become coated with toxins or films that prevent proper exfoliation. Stress is also a huge culprit for causing our bodies not to operate in the way that they should. When our skin holds in those toxins that creates more damage to the body. We will discuss two ways to encourage exfoliation: scrubs and skin brushing.

Scrubs are a wonderful easily made at home and simple way to exfoliate. You can use scrubs all over your body. A scrub is made of something mildly abrasive that you massage on your skin to shed those dead skin cells. After scrubbing new skin should be revealed by a slight pinkish glow. The best way to apply a scrub to your skin is first make your skin is dry. To apply scrub to your face or other parts of your body by using an applicator like a Popsicle stick and place some on your finger tips. Then massage the scrub into the skin in a circular motion for 1-3 minutes then rinse with cool to warm water.

Skin brushing is an old practice that is a positive stimulator for the lymphatic system. It lies right beneath the skin. The lymphatic system is made up of special vessels that carry a fluid called the lymph. Due to diet, stress, and the physical environment our lymphatic system can get clogged with toxins. Skin brushing assists the lymphatic system with the flow of fluid. It is very important for this fluid to keep moving so toxins will be released. In order to perform skin brushing you will need a body brush with medium to firm bristles. You can find these at superstores, pharmacies, and health food stores. You want dry skin. The idea is to perform quick, firm strokes heading toward the heart. This practice should be done 1-3 times a week, each session lasting 15-30 minutes. It is extremely relaxing. Children who deal with any sensory issues usually benefit from skin brushing as a healthy form of relaxation. Since dead skin cells will be removed topically I usually do this right before I shower. Watch my video to see a short tutorial.

Do you skin brush or have a scrub recipe? Share your experiences below.