Update: Homeschool, Baby and Travel

It has been a long time since I wrote.  I have wanted to be on here a little more but alas, the start of homeschooling, baby and travel have taken up some time.

We have been homeschooling officially for just over a month.  I thought I would write out the things I love and the challenges.  I know there are many of you who are contemplating homeschooling and want to hear about our experiences...so here it goes.

I love:

• spending so much more time with my children
• knowing what they are learning
• picking what resources I think are best for their learning abilities
• teaching what they are interested in learning
• have most afternoons free
• going on field trips
• getting together with like minded families
• volunteering together as a family
• having weekly lessons with other families
• home school group with friends
• flexibility
• weekly presentations to friends
• during the day gymnastics/extra curricular
• not driving to and from school
• not paying tuition
• I get to learn as well

Challenges:

• spending a bit of time most evenings planning the next day
• teaching French (although it is coming back to me)
• making sure my eager kinder-gardener is playing more than doing table work

First official day of school

A typical day

Learning about the Compass Rose

Bible craft

Joseph's coat

French class with friends

Fall Poetry by my 5 year old

Baby

A third pregnancy is definitely different.  I am not always sure how many weeks I actually am and I have to remind myself to slow down and take a break.  I am however feeling great and am thankful for this healthy little honey.

Stripes make you look bigger right?

22 weeks- I had to take the time to figure that out ;)

We were able to find out as a family about a month ago that we are going to be blessed with a little boy.  We are all excited about this little man and has been fun starting to plan for him already. Yesterday I gifted an awesome start to cloth diapering.  The girls and I were practicing today.  My oldest is now well rehearsed in pre-folds, all in ones, liners and covers :)

Travel

This month, Dan and I were able to take a trip together.  My husband does a fair amount of travel for his work.  On average, he is gone twice month for a few days.   I can't complain for when he is not travelling, he works down the hall ;)  The other bonus I suppose of his travel is that he collects a lot of points which we get to redeem.

Thanks to both of our parents, we were able to use these points and take a trip to Texas.  San Antonio was our home for three days.  We were able to bike the Mission trail, tour some missions, learn about the Alamo, shop and enjoy the River Walk.  

It was so nice to be in the hot weather and to be tourists together.  I love the time to just be together without the outside distractions.  I really felt like my brain was able to take a break and just focus on us, the sites and people around.  It was a blessing.

 Rented bikes for two days

Mission Concepcion  est.1716

 Love this man!

 The Alamo-important part of Texan History

Alamo Gardens-so peaceful

The River Walk

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Canned Salsa (Refined Sugar Free)

It has been a great tomato growing year.  One of the ways we have been preserving this delicious fruit is by canning them into salsa.  This is my go to recipe for regular salsa.  I make it just a mild heat for the girls but you can increase the heat with more hot peppers.

 Ingredients

• 8 cups chopped, peeled tomatoes*
• 2 large minced onions
• 4 cloves garlic
• 1 lime juiced
• 1 lemon juiced
• 1/3 cup chopped cilantro
• 1 1/2 tablespoons sea salt
• 1 teaspoon black pepper
• 2 minced hot peppers (increase for more heat)
• 2  finely chopped green peppers
• 10 drops stevia

Directions

1. In a large stainless steel stockpot, combine all the ingredients. Bring to a boil over medium-high heat, stirring constantly to prevent burning.
2. Reduce heat and boil gently until thickened, about 30 minutes. Stir often to prevent burning.
3. Prepare pot for canning, jars, and lids.
4. Ladle hot salsa into hot jars, leaving  1/2-1 inch of space at the top. Wipe rim and attach lids.
5. Place jars in canning pot, covering by at least 1-inch and bring to a boil. Process for 15 minutes, turn off the heat and let sit for 5 minutes.
6. Remove jars to cool before storing.

*How to Peel Tomatoes

• Bring a large pot of water to a boil.
• Wash tomatoes
• Make a small x pattern on the bottom of the tomato to help with the peeling.  (Don't cut into the tomato too deep.)
• Place tomatoes in the boiling water for 1 minute.  
• Take tomatoes out, cool or rinse with cold water.
• Peel.

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Tomato, Chickpea, Cucumber, Avocado and Feta Salad with Basil Dressing

It has been a crazy hot labour day weekend here in Kingston.  It is definitely a salad kind of day. With all the tomatoes we have growing in the garden this recipe is a perfect way of enjoying these beautiful fruits.  The protein from the chickpeas and feta make this salad a main dish for dinner, lunch or well even breakfast if you prefer ;)

 Ingredients for Salad (serves 4-6)

• 2 cups cooked chickpeas (see below for soaking and cooking beans/legumes)
• 1 1/2 cup diced tomatoes
• 1 cup diced cucumber
• 2 diced avocados
• 1/2 cup crumbled feta cheese
• 1-2 tablespoons fresh minced parsley

Salad Dressing

• 2 juiced limes
• 2 tablespoons olive oil
• 1-2 tablespoons fresh basil
• 1 clove garlic
• sea salt to taste

Directions

1. Combine all salad ingredients into a bowl.
2. Blend all salad dressing ingredients together with a blender.
3. Pour salad dressing over salad ingredients.  
4. Let sit for about 15-30 minutes.
5. Serve!

Soaking and Cooking Beans 

Option 1-Pre-soak with Boiling

1. In a large pot add dry beans, rinse with water and remove any poor looking beans.  Add enough water to full over the beans plus another 1-2 inches.
2. Let soak for 6-8 hours on counter.
3. Rinse beans and place in a large pot.  Add enough fresh water to cover the beans and simmer them for 30 minutes and then check to see if they are tender but still firm. If cooking kidney beans to let them boil for 10 minutes and then simmer (to reduce the Phytohaemagglutini) 
4. Once cooked either use right away or rinse with cold water and place in freezer safe containers.

Option 2-Quicker-Doubled Boiled 

1. In a large pot dry beans, rinse with water and remove any poor looking beans. 
2. Add enough fresh water to completely cover the beans plus another 1-2 inches.  Bring pot to a boil and turn off and let sit for 1 hour. If cooking kidney beans to let them boil for 10 minutes and then simmer (to reduce the Phytohaemagglutini) 
3. Rinse beans again and add enough fresh water to completely cover the beans plus another 1-2 inches to the pot and bring to a boil.  Tilting the lid a little let the beans simmer for 1 -2 hours depending on the bean.  Check frequently to ensure they are tender but still firm.  You don't want to over cook your beans.
4. Once cooked either use right away or rinse with cold water and place in freezer safe containers.

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*Beans that don't require soaking, just cook for approximately 30 minutes

• Black beans
• Black-Eyed Peas
• Lentils

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Stress Can Be a Fitness Killer

I am not a fan of stress and how it can make me feel.  Unfortunately, stress is part of the life package deal with no opting out button.  Stress can become a chronic ugly thing with negative physical and emotional side effects.  Studies are also linking stress to hypertension, heart disease, and weight gain.  Who the heck wants a whole bunch of extra fat with the heart attack waiting to happen sign sitting on our stressed out shoulders?

So many of us are living in a constant state of stress whether from family problems, illness, financial strain, or unhappy marriages and are accepting it as our normal way of life.  Stress places wear and tear on our body as cortisol is leaking out of the adrenal glands in abundance and causing increased blood pressure and waistlines. Stress, straight up is a fitness killer.  I for one refuse to live in a constant state of stress and do implement healthy strategies to eliminate it from my life.

The way stress is handled is the answer to maintaining our health and fitness.  Some use stressful situations to make excuses to eat crappy, give up on themselves, and have a bitter resentful attitude about life.  This of course leads to all that "comfort food" over-eating, no exercise, and blaming everyone for self-induced problems.  Chronic stress behaviors like this lead to the ultimate fitness killer and eventual body riddled with illness and unhappiness. Stress can be either out of our control which we need to learn to let go, or fixable.

"Life is 10% what happens to us and 90% how we respond to it." I love this true statement and live this philosophy to reduce stress and maintain my fit and healthy life.  Learning to let go and remove stresses not within our control is important to healthy boundaries and improving the quality of our life.  Also, reviewing our priorities and eliminating things creating a "too busy" life will make for a happier, healthier you. Focusing on how to become a better you is the only thing that falls under the "fixable stress" category.  We tend to put undue stress on ourselves and from un-meaningful things in life.  Who cares what others are thinking, saying or even doing that may be about you?   Learning to let go, walk away from unimportant things, and picking up positive growth from the stresses in life will create a stronger, healthier person.

I enjoy a great workout when I feel stressed or anxious and use it as "cheap man's" therapy for self improvement.  God and I have pretty good talks during that time as well and usually within that sweaty hour, I have put the stress behind me and ready to move on with a positive day.  I also do not reach for  "junk" food to comfort me or fill some sort of empty void during times of stress.  I am a mindful eater and think before throwing just anything in my face.  My body, mind, and spirit are worthy of more than trash in the form of food or a bitter attitude.  I also like to deep breathe during my stretch time and contemplate everything about life.  I choose to be happy and healthy and that calls for action and choices to respond to stress in a healthy way.

Read my recent article "Is Stress and Cortisol Making You Fat"  on the about.com network for great information on how stress contributes to increased fat.

IS STRESS MAKING ME FAT?

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Stay Healthy!

Darla

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Pregnancy, Health and Diet

For those of you who follow me on through Facebook, will already have seen this photo and know our news.  We are being blessed with a little one coming sometime in February 2016.
I am hoping to update you as baby grows and on how I am preparing our lives and my body for this little person.  I will continue to add updates into my new tab labeled "Baby."
I am sure many of you have a "program" that you follow in terms of maintaining a healthy pregnant body.  I thought I would share some of the things I try to follow during pregnancy.

Supplements:

• Prenatal SAP for a thorough article on the brand I use please see here (take 1-2x/day)
• EPA/DHA (Fish oil) 1 teaspoon/day 
• Scorbitate (vitamin C) 1/4 teaspoon/day
• Probiotics -25 billion enzymes/day
• Magnesium/Calcium 1-2x a day
• Orti B -1-2x/day if severely tired

Daily Living:

• Increase water intake
• Regular exercise (walking, yoga, gardening, sports)
• Increase foods rich in calcium (kale, sesame seeds, dark leafy greens, okra, almonds etc)
• Take a rest in the day
• Sing (simply because I love to sing)

So follow along as we prepare for baby #3.

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I am Struggling with Orthorexia: a True Testimonial

After writing an article on the topic of Orthorexia Nervosa, an undiagnosed eating disorder where healthy eating is taken to an unhealthy extreme, and on the about.com network, I received an outpouring of emails from people struggling with the disorder or tendencies to the behavior.  I was deeply moved with the many thanks for addressing the issue and providing awareness of the Orthorexia condition.  Upon sharing the article on my Stay Healthy Fitness Facebook there was also quite a bit of backlash and reference to Orthorexia being "bullshit" and just another money making disorder for the doctors.  I did provide a follow-up blog as I do fall under the category of a "clean eater" but there is a difference in healthy eating and healthy obsessive eating.  I ended the blog write with this statement:

"Orthorexia is a mental health issue not a clean eating issue, although sparked by "pure" foods.  It is an issue that requires us to look past the food and into the mind of a struggling person."

With that I now want to introduce you to a struggling Orthorexic who has offered to share her story with privacy conditions and I have agreed to do so.  Her story is authentic and her struggle is real:

"I really appreciate your article on orthorexia. I have those tendencies, but I am not sure if I fall into the orthorexia category or anorexia category. I am 50 years old and mother of two children. I have a degree in advertising and passionate about the health and fitness field.  I do most of my work from home so I can spend time with my kids.  For the last 25 years, I have worked-out faithfully and followed a relatively healthy diet.  When I turned 38, however, things seemed to "fall apart". I began having joint problems and acne issues. My thyroid issues worsened. After some research, I eliminated gluten and found relief in my joints, but not my skin. After further research, I found the paleo diet. It helped somewhat with the thyroid issues. I now eat a diet free of all grains/soy/beans/sugar/potatoes and most dairy.  Basically, I eat eggs, meat, veggies, fruit, nuts, and fats. I tried AIP to clear my acne but it did not produce the desired results. My acne is worse and I lost about 15 pounds. (I am below 100 pounds.)  I am 5'1" tall. I am not quite sure how to pull myself out of this one but I am trying to. After "eating clean" for so long, it is a bit hard to add things back so that I can gain the much needed weight.  My weakness is anything chocolate, peanut butter and/or ice cream.  It is hard, but sometimes I have to give myself permission to indulge. I still have to work on the guilt afterwards. But baby steps...

I am currently seeing a naturopath for my under active thyroid.  He has been a God-send.  He is aware of my anorexia tendencies and intercepted what could have been a much more serious situation than I am in right now. He accepted me as a patient in the middle of a tailspin. The MD that I had been using for years decided to make a HUGE adjustment in my thyroid medication. The end results were not what he expected and told me to see a specialist. I chose to find a naturopath instead.  He is wonderful.  But sometimes, it is hard to stop the tailspin mid tailspin!  I have dealt with anorexia since I was 18 years old.  That is a whole other story that I hope to share someday in hopes of helping those in the same situation.  In the past, I just starved myself.  This time is different.  I am eating but I am eating so cleanly and never deviating--until recently.  Anorexia restricts food--plain and simple, no explanation needed when I refused food.  This time it feels like life is restricted. How do you try and explain that I eat good-for-me food not THAT?!  I am not saying that eating healthily is a bad thing.  But there needs to be balance.  Of course, if you have sensitivities, then stay clear of the trigger foods.  I have, through all this, found some sensitivities (gluten and soy) and I avoid them to the best of my ability.  But relaxing and enjoying a not-so-good-for-you treat is still a struggle.  I somehow feel that I have failed because I "gave in".  Shouldn't the important thing be that I am enjoying a rare treat with my children?  Believe me, they have noticed that I no longer share in the special times.  What kind of example am I setting for them?  I do not want them to think that it is all or nothing. They eat pretty healthily.  They now eat more fruits and vegetables and much less processed foods. Beyond that,  I am so uncomfortable in my own body because I finally was "able to see" how thin I was thanks to my husband hurting my feelings.  I thank God he was just plain honest even though it hurt.  My acne is embarrassing as well.  I never thought that I would be fighting acne at my age even with all the positives changes that I have made.  It is worse now than when I was in my teens.  

Thank you for addressing this issue and giving me awareness.  I hope to get myself back.  My dream is just to be healthy and be able to help others suffering like I do.  If you feel that my story can help someone, then please use it. I feel like we all go through things for a reason. If my story would bring awareness, I would feel blessed!" 

Sincerely,

An Orthorexic

READ THE ARTICLE

If you have not had the opportunity to read my article on "Orthorexia: Clean Eating Gone Wrong" , take a few moments to become aware of an issue that is more problematic than realized. I am thankful to this beautiful woman who reached out completely vulnerable sharing her life and struggle with orthorexic tendencies and I pray for her recovery.  I also hope that her story has touched you as it did me.  Orthorexia is definitely not "bullshit" and bringing this issue to the forefront is timely.  Awareness of the condition is important so that we may be able to help those who are struggling or at the very least understand the mentality of someone suffering with Orthorexia.  

Thanks for stopping by my Blog and subscribe below to never miss a free update!

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Stay Healthy!

Darla

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Zucchini, Sausage, Tomato Garden Stew (Gluten Free)

Although it is summer, I enjoy this stew now and in the cooler seasons.  It is a great blend of garden vegetables and herbs.  I don't use a broth as I find the sausage, spices and herbs add lots of flavour. This is a quick stew to make on the stove but can also be combined into the crock pot for about 4 hours on high.

Ingredients (serves 6-8)

• 1 pound organic, gluten free sausage chopped
• 1/2 tablespoons olive oil
• 1 diced onion
• 3 cloves minced garlic
• 1 cup diced tomatoes
• 1 jar tomato puree (or more diced tomatoes)
• 1-2 cups water (depending on desired consistency and freshness of tomatoes)
• 2 cups diced zucchini (green or yellow)
• 4 diced carrots
• 2 cups chopped spinach or kale
• 1 teaspoon sea salt
• 1 teaspoon ground pepper
• 1/2 teaspoon cayenne pepper
• 2 bay leaves
• 1/4 cup fresh shredded basil
• 1/3 cup fresh shredded cilantro

Directions

1. In a large pot heat oil.  Fry onion until clear and soft (3 minutes,) add garlic and sausage.  
2. Continue to stir and fry until sausage is browned.
3. Add tomatoes, puree, water, zucchini, carrots, kale, salt, pepper, cayenne and bay leaves.
4. Bring to a boil and then simmer for 15 minutes or until carrots are tender.
5. Add basil and cilantro.  Cook another 3-5 minutes.
6. Remove bay leaves.
7. Serve.

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Nacho Chicken Salad (Dairy, Gluten and Grain Free)

Another quick meal which has used up a lot of garden ingredients.  This is a hearty salad, that can be eaten as a full meal.  The cashews in the dressing, as well as the chicken add some needed protein for energy throughout the day.  We enjoyed this recipe and hope you do as well.

Nacho Dressing Ingredients

• 1/2 cup raw cashews
• 1/3 cup nutritional yeast
• 1/2 cup water 
• 2 teaspoon chili powder
• 1 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon sea salt

Salad Ingredient Options

• 1-2 cups chopped cooked chicken breast
• lettuce of choice (spinach, kale, leaf or mixed)
• tomatoes
• cucumber
• avocado
• bell peppers
• nasturtiums

Some of our Nasturtiums (edible flowers which also help keep garden pests away)

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Raw Beet Salad with Mint and Pear (Gluten Free)

My youngest and I have planted a few too many beets this year.  They have really taken off and many are ready for harvest. I am not sure what I am going to do with them all as I think I do prefer cooked beet greens to actual cooked beetroot.  In the summer however, this raw beetroot salad is definitely the way to go, it is delicious.  My family and I discovered this recipe a few summers ago.  I can take zero credit for, but rather give all credit to Jamie Oliver.  I highly recommend it, even my girls enjoy it.

Ingredients
Salad:

• 4 medium sized beets, peeled and cut into matchstick pieces (a mandolin is helpful here)
• 1/4 cup minced fresh mint
• 1/3 cup crumbled goat, sheep or cow feta cheese (optional, but tasty)
• 1-2 ripe pears cut into matchstick pieces*

Dressing:

• 1 lemon juiced
• 1/4 cup olive oil
• 1/2 teaspoon sea salt
• fresh black pepper to taste
• 1-2 drops stevia (optional)

My youngest pulling up some of her beets

Directions

1. In a medium size bowl combine beets, mint, feta and pear (see note about pears)
2. In a small bowl combine all dressing ingredients and stir to fully mix.  
3. Pour dressing over salad and serve or let sit 1-2 hours in the fridge to allow flavours to combine.

*if making this salad ahead (more than 2-3 hours) I leave the pears out until close to serving, as they can get kind of mushy if left too long in the dressing

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Taking Control of Right Now

Right now is what I have to work with.  I have learned from past mistakes and hurts,  overcome injuries through hard work, and this has taught me to make the most of my "nows".  It has also shown me how to celebrate every moment in this life.

The road has been tough and sometimes still can be, but each day is about taking control of right now and becoming my best me.  Procrastination is a waste of life, body and soul and really a slap in our own faces when we don't take care of business.  Right now we have a choice to eat healthy, exercise and stop complaining about all the things wrong in our lives.  So many are caught up in all the negative stuff and can't see the forest through the trees. Instead of celebrating a pound lost, the happy event quickly becomes downgraded to "just a pound" and this has just ruined my day.

We are the products of our daily choices.  It is important to take control of "right now" and not allow another day to pass without making some great changes. Whether you are struggling with poor nutrition, sedentary lifestyle, stress, or a bad attitude there is no time like the present to take positive action.   Our lives become so habitual that change feels alien and impossible, but I say it is POSSIBLE.

Get out a piece of paper and journal changes you would like to see happen in your life.  Do you want to look better, feel better, and improve the quality of your life?  Create a plan to make that happen and that may mean going to a qualified counselor, personal trainer, or registered dietitian. Whatever needs to happen, only you can make it so.  Dependence on others to somehow create this magic transformation for you is a fairytale.  We are all responsible for our physical, spiritual and emotional health and any slacking manifests itself as illness, unhappiness and low self-esteem.

Time to take control of RIGHT NOW and Stay Healthy!

Read my latest article on the sportsnutrition.about.com network titled "Five Food Strategies You Can Do Right Now to Reach Your Fitness Goals" for some great ideas.

Thanks for stopping by my Blog and I look forward to responding to your comments.  Don't forget to subscribe below and never miss a FREE update.

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I believe in Right Now

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Carrot Apple Spice Muffins (Gluten and Refined Sugar Free)

Perhaps these are more of a fall muffin but we had the ingredients handy and were looking for snacks to take along to the beach or to grab for quick breakfasts.  These are full of flavour and have some added protein to help keep you full.

Ingredients

• 1/2 cup grapeseed oil 
• 1 shredded apple
• 3 shredded carrots (1 1/2 cups)
• 3 eggs
• 1/3 cup raisins (optional)
• 2 teaspoons gluten free vanilla 
• 1 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon allspice
• 1/4 teaspoon ginger
• 1/2 cup palm or coconut sugar (add another 1/4 cup if you prefer a sweet muffin)
• 1/4 cup chickpea flour
• 1/3 cup coconut flour
• 1/2 cup sorghum flour
• 1/3 cup arrowroot starch
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 tablespoon psyllium husk
• 1/2 teaspoon sea salt

Directions

1. Preheat oven to 350 F and prepare muffin tray.
2. In a large size bowl add all the wet ingredients including the carrot, apple and raisins.
3. In a medium size bowl add all the dry ingredients.
4. Stir the dry ingredients into the wet ingredients. Stir just until combined.
5. Scoop into muffin tray and bake for 20-25 minutes or until golden brown.

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Stir Fried Greens -Simple and Clean

One of our favourite ways to eat greens is to simply pan steam or fry them up.  My oldest has planted rainbow swiss chard in her garden which we have been enjoying these last few weeks.  We have also substituted beet greens or kale in this recipe.

Ingredients (serves 4)

• 1 tablespoons bacon fat, olive oil or ghee or 1/4 cup broth
• 2-3 minced cloves garlic
• 1 diced onion
•  6-8 cups chopped swiss chard, kale, beet greens, spinach or any other leafy green of choice
• pinch sea salt

Directions

1. Heat a wok or large frying pan with broth or oil.
2. Add onion and fry for 3-5 minutes, add garlic and fry another minute or until fragrant.
3. Add leafy greens and sea salt. Steam/fry for 5 minutes or until greens are at desired texture.
4. Enjoy!

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