Say No to Dirt and Twigs



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Truett Cathey, founder of Chick fil-A, once said, "Food is essential to life; therefore, make it good."

I couldn't agree more.

I think the reason I resisted going the healthy route for so long is because every time I looked up healthy recipes or checked out diet plans, they seemed disgusting to me. I didn't want to eat foods I couldn't pronounce. I didn't want to purchase blocks of tofu instead of real meat. I didn't want to give up cheese or try to count calories.

I resented the experts who tried to tell me what I could and couldn't eat. My absolute pet peeve, however, was those diets that lay out a menu for you. I'd have to be absolutely desperate to ever try one of those. I don't like half of the items on those menus. That would be torture!

Eating shouldn't be a chore. We shouldn't look at our plate and sigh. Our cupboards and refrigerator shouldn't be full of foods we hate. If that's the case, we're not going to make it. We'll eventually give up and go back to eating the foods that taste good to us, even if they're terrible for us.

God made our bodies to need food. We crave it, and it should taste delicious. Taking all the joy out of eating  just seems wrong to me.

This healthy eating thing has got to be sustainable. You can read all the information in the world about what foods are best for you, but if you hate eating them, you're not going to stick with it. Healthy eating isn't about deprivation. That's what a diet is, and this isn't a diet. This is a way of life; therefore, it has to be sustainable. You've got to figure out how to find acceptable foods you love, and maybe even fudge here or there in order to keep from falling off the wagon altogether.

I've had a couple of people tell me they absolutely hated something that I said was delicious. Of course that will happen, because we all prefer different things. What do you really love to eat? What do you crave? Is there a way you can make that work with a healthier eating plan? If it's just plain terrible for you, plan to eat it as a weekly "cheat," and then make sure that you thoroughly enjoy the other healthier foods you make for your family so you don't feel deprived.

My family enjoys homemade pizza every week. We make juicy burgers on the grill with sweet potato fries, we throw all of our favorite ingredients in a skillet and make stir fry, we enjoy taco/nacho night, and we even make our own ice cream, because those are the foods we love. We don't feel like we're missing out, because we're not! That's sustainable.

Take a minute and look at your menu for the past week, if you had one. Did your family enjoy the meals? If not, don't give up on healthier eating. Make a list of the foods you know your family loves, and try to find ways to make those foods healthier so you can continue enjoying them. Keep searching for new recipes and ways to adjust the foods you love to make healthier living a joy.

Sleep Away Stress

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"Things will look better in the morning." Ever been told that? Ever said it yourself? It's true, isn't it? Problems that seem monumental before you go to sleep seem to shrink overnight.

My husband seems to have innately understood this for a long time. I can remember several occasions earlier in our marriage where we'd have an intense discussion at night over decisions needing to be made, issues needing to be resolved, or something along those lines, and before it was all completely worked through to my satisfaction, he'd wrap up the discussion and announce it was time to get some sleep.

I totally didn't get this. In my mind, everything needed to be finished and sorted out before going to sleep. I'm the type that wants to lay awake at night trying to solve all the problems of the world (or at least my little corner of it) before I turn off my brain and fall asleep. I hate going to sleep without finishing the task at hand, solving that tight spot in the budget, or making that decision we're on the fence about.

It turns out, however, that staying up and wrestling through that issue may not be the way to go after all. My wise husband who has suggested multiple times to "sleep on it," knows what he's talking about. According to Whole Living magazine (May 2012, p. 59), a recent study from the University of California-Berkeley suggests that the REM stage of sleep actually helps put our problems and emotions into perspective. During sleep, Els van der Helm claims, our brains actually help sort out our problems, process our memories, and remove the sharp edges from our emotional experiences.

Staying up late, pacing, and insisting on solving that problem before you go sleep, like I tend to do, not only robs you of the sleep you need, it also doesn't help nearly as much as letting your brain do its job while you take care of your body. So, don't feel guilty about hitting the hay before you completely solve that issue! It really will look better in the morning.

Of course, there's a difference between going to bed fuming mad and agreeing to set aside an issue until the morning. "Don't let the sun go down on your anger" (Eph. 4:26), but also don't feel like you have to solve every issue before you fall asleep. Let your brain untangle the stressful issue while you get the rest you need.

But what if you have trouble turning off your brain? What if that issue refuses to settle down until morning? Sometimes it can be hard to mentally turn off your problem solving engines so you can get some rest. I've found that I have to purposefully not think about the day I've just finished or the day ahead of me right before I go to sleep. If I do, my mental gears start spinning and I have a really hard time turning them off. Instead, I think about things I really enjoy, like canoeing down a pristine river or walking leisurely through the woods. I guess you could say I find my "happy place" to keep my brain from cranking while I'm trying to wind down. I also keep a sheet of paper beside my bed, so that if something pops into my brain that I really want to remember, I write it down so I don't have to worry about getting it done or remembering it in the morning.

Check out some more tips on falling asleep successfully in the post Sleep Well for Weight Loss.

Homemade Cream of Chicken Soup

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I've mentioned before that I love my slow cooker. It's so convenient to just throw in the ingredients and let them simmer all day for a delicious supper. I even have an entire cook book containing slow cooker recipes.

Since we''ve tried to go unrefined, however, a lot of my favorite recipes have fallen by the wayside because so many of them contain cans of creamed soups. These soups are very convenient for the busy cook who wants to be able to dump everything in, and they do help make some fabulous tasting meals, but they are definitely not unrefined nor unprocessed.

Take a look at the list of ingredients in Campbell's Cream of Chicken soup, according to foodfacts.com:

Chicken Stock, Wheat Flour, Chicken Fat, Chicken Meat Cooked, Cream, Corn Starch, Canola Oil, Corn Oil, Cottonseed Oil, Margarine, Chicken Mechanically Separated, Salt, Soybean(s) Oil, Water, Beta Carotene, Calcium Caseinate, Flavor(s) Chicken, Chicken Powder, Dairy Blend Dried, Whey Dried, Food Starch Modified, Monosodium Glutamate, Flavoring Natural, Sodium Phosphate, Soy Protein Concentrate, Soy Protein Isolate, Spice(s) Extractive, Whey, Yeast Extract

This soup also contains a whopping 880 mg. of sodium in a 1/2 cup serving!

So, this is why I've been avoiding cooking with these soups. Fortunately, awhile back, I came across a recipe for cream of chicken soup on Pinterest, and I'd like to share it with you. Not only is this homemade version much healthier, it's also a lot cheaper, especially if you use your own chicken broth.

Now, when I say healthier, and the recipe includes butter, I'm not contradicting myself. Remember, unrefined does not mean low fat--it means we avoid damaged fat (trans fats). We use whole fat dairy products instead of the more processed low fat and non fat alternatives, and we use real food (butter) in place of manufactured food (margarine).

Cream of Chicken Soup

from A Frugal Simple Life

Ingredients:
3 Tbsp. butter
3 Tbsp. white whole wheat flour
1/4 tsp. salt
dash of pepper
1/4 tsp. poultry seasoning (check ingredients)
1 and 1/4 cup chicken broth

Directions:
Melt butter over medium heat in a saucepan. Add flour and seasonings, and mix with a wire whisk until well blended and bubbly. Slowly add broth and continue whisking until thickened. This recipe can be substituted for 1 can of cream of chicken soup.

Are the Joneses Keeping Up with You?

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We all have those people in our lives with whom we tend to compare ourselves, and to whom we always seem to fall short. Maybe they live in your neighborhood, go to your church, or are even your friends. Their car might be nicer, or it might just be cleaner. They might be able to go out to eat more, take nicer vacations, or pay people to do the work you have to do yourself.

If you are living a healthier lifestyle, more of your budget might be going towards food, health and beauty products, etc. and it might feel frustrating.

Our family lives in a small house, our living room is half painted, and our yard needs work. When I compare myself to just about anybody, I lose. Of course, I shouldn't be comparing myself to others. You know that. I know that. But just between you and me, sometimes I still do.

I don't know if you struggle with this at all, if you feel pangs of jealousy when your best friends throw a pre-packaged lunchable into their child's lunchbox while you make everything yourself, or if your neighbor who brings home take out every night still looks fitter than you, even though you're trying to do everything right.

Today, I want you to set aside all of those comparisons. Instead of looking at what others around you have, how easy their lives might seem, etc. I want you make a list. Go ahead and grab a sheet of paper, or pull up a "notes" app on your tablet and number to at least 10. On your list, I want you to write down at least 10 things you're thankful for about your family and your healthier lifestyle. Perhaps you haven't been doing very well at living healthier. Well then, list the ways you have succeeded, and celebrate those!

If you're making extra effort to give your family a healthier lifestyle, that is something to be celebrated and appreciated. Try not to look longingly at how easy others have it. Remember why you're doing what you do (go ahead, make another list of reasons you've chosen to take the healthier road, if that will help!) and know that you are giving your family something that can't be bought--health--so they can go out there and do all the things God has meant for them to do with vitality!

And I bet the Joneses aren't keeping up with you on that! (Not that we should compare...)
Here's a sample of our list:
1. Dale has successfully gotten off 4 prescription medications
2. Hayley's recurring fever has been greatly reduced
3. Our family has more energy than ever before
4. I enjoy getting up in the morning
5. I no longer experience a 2:00 slump
6. My kids are learning to cook and bake from scratch
7. Our family is learning how to garden
8. Our allergies have been nearly eradicated
9. We hardly ever get sick
10. We just plain feel awesome!

Burst Training

I don't know what your schedule looks like or how much time you can dedicate to exercise each week, but I was really, really glad when I learned that I can get a great workout in a fraction of the time I used to spend (or tried to spend) at the gym.

I now spend 12 minutes a day, 3 days a week, burst training with Maxminized Living's Max T3 videos. This is not an inferior shortcut to exercise. You really do work those muscles and get that heart rate up more than you think. After just 12 minutes in my garage with this video, some hand weights, and a stability ball, I get so worn out it's an effort to walk back up the stairs afterwards!

To me, the fact that this type of exercise is sustainable for me and my busy life is a huge plus. I can always fit in 36 minutes a week, and there's no drive time to the gym on top of that. I get to do it at home.

If you live in the middle Tennessee area and you're interested in learning more about burst training, its health benefits, and how to get started, join our sponsor, 180 Chiropractic and Wellness for a FREE class on burst training!

Where: 180 Chiropractic and Wellness
                4091 Mallory Lane, Suite 114
                Franklin, TN 37067

When: Monday, June 25, 6:00 p.m.

To sign up, or for more information, contact 180 Chiro at 615-595-9063 or info@180chiro.com
              

The Sun is your Friend

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Being a redhead with fair skin, I understand the effects of sunburn. I've burned and peeled more times than I can count, and I don't enjoy sore, hot skin. I've learned to take the sun very seriously because I burn so easily.

I do understand the importance of being careful not to expose ourselves to too much sunlight--been there, done that. Don't want to do it again. However, slathering ourselves with 50 and 60 SPF sunblock every time we leave the house is a little over the top! Yes, too much time unprotected in the sun will leave you with a painful sunburn and make you more susceptible to things like skin cancer later on, but making sure you give yourself some exposure to the sun, sans sunblock, each day, if possible, can give you great health benefits.

We need the sun. Our bodies need to absorb its rays for better health, and we need it far more than most "experts" will tell you.

We need to experience the sun's rays on our uncovered faces, arms, shoulders, and legs because God created our bodies to naturally make Vitamin D from the sunlight. When we constantly cover ourselves with sunblock, not only do we keep out excessive rays which can burn us (which is a good thing), we also keep our bodies from soaking in the rays which help us make Vitamin D.

Why is Vitamin D important?

Let's list just a few reasons:

Low Vitamin D has been associated with increased allergies in children.

Vitamin D has anti-cancer and anti-inflammatory properties.

Low Vitamin D levels have been associated with higher fat levels.

Vitamin D helps your body absorb calcium and strengthens your bones.

Vitamin D strengthens your immune system against illness and disease.

So, we know that we need Vitamin D, but how much do we need, and don't we get enough just by drinking Vitamin D fortified milk? Why should we submit ourselves to the sun's harmful rays?

For starters, you get the deepest penetrating and most effective Vitamin D (D3) from the sun. Simply put, it's free, it's in your backyard, and it's the quickest, most effective way to get enough Vitamin D. Just 20-30 minutes of sunlight exposure per day (without sunblock) will generate 10,000 IU's of Vitamin D3 in your body. Even I, red hair and all, can sit out in my backyard for 20 minutes without getting a sunburn.

You can also supplement your Vitamin D levels by taking Vitamin D supplements and eating foods rich in Vitamin D, like salmon, mushrooms, and eggs. If you choose to take a Vitamin D supplement, make sure it is D3. Taking Vitamin D2 supplements will not give you nearly as much of what you need.

Now, the big, controversial question: How much Vitamin D do you need?
The government will tell you that 60o IU's of Vitamin D a day is enough. Well, it is, if you're simply aiming to avoid Ricketts!

According to research, you need far more Vitamin D than that to sufficiently fight off illness and strengthen your body.  5,000 IU's of Vitamin D per day seems to be a closer number, according to Maximized Living. Remember, just 20-30 minutes of sunlight exposure (to about 40% of your body) will generate much more than that.

If you want to read more about Vitamin D, how much you need, and why it's vital to your health, check out these articles:
Vitamin D
Vitamin D Basics
Sunshine, Allergies, and Weight Loss?
How Important is Vitamin D?

7 Lesser Known Benefits of Eating Healthy

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It's easy to list the common reasons people choose a healthier lifestyle, like a reduced risk of disease, more energy, mental clarity, etc. but I thought it would be fun today to list some other reasons people may not typically think of. None of these are life and death, they're just things I've noticed and realized along the way. If you've adapted a healthier lifestyle, I'd love to know some benefits you've noticed as well. Please feel free to include them in the comments below!

1. Healthy food can be more expensive. Therefore, you don't have as much extra cash to buy junk food treats at the store. (Yes, this is meant to be humorous, but there's a little truth in every joke.)

2. It often takes more time to make unrefined treats and snacks. When it takes more work, you just won't do it as often. I used to regularly buy those frozen chocolate pies at the store. All I had to do was throw it in the cart, then pull it out of the freezer when we wanted some. So, guess how much pie we ate? A ton, because it was super convenient and super good. Now, if I want to make a chocolate pie, I need to bake the crust, cook the pudding, whip up the cream, etc. It's certainly doable, and in fact, I do make special treats like that at times, but certainly not as often, because it takes more effort.

3. When you begin to experience delicious homemade food, you realize how nasty all that pre-packaged stuff is, and you won't prefer it anymore. Well, mostly. I still think Reeses' Peanut Butter Cups taste amazing.

4. You truly begin to realize how sluggish and gross packaged and refined foods make you feel. Admittedly, I indulge occasionally. We've covered this in other posts. But when I do, I always feel it. Dr. Sweeney says your body gives you instant feedback, and he's right. Knowing how bad you will feel immediately after eating something loaded with refined sugar is an excellent deterrent.  My 6 year old says, "I love to eat sugary treats, but I really don't like how they make me feel."

5. The 2:00 slump will be a thing of the past. (See a previous post on sugar burning for more details.) When your body burns sugar, it's a fast burn. When all the sugar you've consumed burns up, your body is left fatigued and looking for more sugar to burn. When your body learns to burn fat, it's a slow burn, and your energy lasts. Will you ever feel tired? Of course, but you won't experience those highs and lows in mood and energy like you used to.

6. You might forget your doctor's phone number. I realized this the other day as I was scanning through my contacts, looking for someone else's number. While I was looking, I ran across our previous pediatrician's phone number. I still have it memorized. We were regulars. As we switched our lifestyle last summer, however, we also switched doctors. Other than going in once for well visits last summer, we haven't darkened the door. Dale has, because this doctor has continued to oversee his progress as he has transitioned off of his medications, but not one of us has had a sick visit. In a YEAR. I have no clue what their number is.

7. Food becomes a joy, not a guilty pleasure.

Cheesy Chicken

This is my 8 year old's favorite supper, which is sweet to me, because I can remember alternately stirring it and holding her when she was a baby, waiting for her grandparents to arrive so they could meet her.  I guess you could say she's been smelling this supper all her life!

I've altered it some over the years to make it healthier, but it's still basically the same recipe, and our family loves it. This recipe does have one ingredient we really should avoid--chicken boullion cubes. They're admittedly terrible, and the natural alternatives at the store still contain ingredients we're trying to avoid, so I don't recommend spending more for those. 

You can easily make your own chicken boullion cubes by starting with 9-10 cups of homemade chicken broth, then boiling it down in a skillet to a thick consistency, like syrup, over low heat. This can take a long time, like a couple of hours, so don't get discouraged if the consistency takes longer to thicken than you think it will. Pour the thickened broth into an 8x8 pan and let it cool in the refrigerator overnight, then cut into small squares and freeze.
You can check out more complete chicken boullion recipes at these blogs:
angeliquessmorgaabord
Leslieland

It's completely up to you whether you want to make your own chicken boullion cubes or buy them. The homemade ones are cheaper and way better for you, but I understand that each of us only has so many hours in one day. For now, I still choose the store bought ones *gasp* because this is literally the only recipe I use them in. I may change my wayward ways soon, but for now, that's what I do.

Anyway, on to the recipe...

Cheesy Chicken
Ingredients:
1/4 cup butter
1/4 cup whole wheat flour
3 chicken boullion cubes. Note: If you use store bought, crumble them first. If you use homemade, you may need to add a little extra salt.
2 cups whole milk
2 cups cooked chicken, shredded
Cheese 

Directions:
Melt butter in a large skillet, then stir in the flour and boullion. Gradually add milk and whisk. Continue stirring over medium heat, until the mixture thickens and begins to boil. Add chicken and cook until heated through.
Serve over brown rice, wild rice, or faux-tatoes, and sprinkle cheese on top. The original recipe calls for cheddar, but unless you can find organic or raw cheddar that hasn't been colored yellow, I recommend Monterey Jack or another non-yellow cheese.

Kid of the Day

My kids, sweet as they are, can fight over almost anything. Some arguments involve issues that need to be dealt with, but many of their arguments just plain waste time and energy. Maybe I'm a bad parent, but I really don't care who gets the coveted seat in the van or at the kitchen table. I can't keep track of who chose the last game or movie, or whose turn it is to invite a friend over. I get really annoyed when our unwelcome houseguest, Not Me, comes over for a visit and leaves everyone's stuff all over the place.

As I'm struggling to complete my tasks while simultaneously barking at my kids to quit fighting, I often wonder how the parents of yesteryear somehow managed to make their own food, clean their own homes, and also be successful parents. All of this without preschool programs, tv, or video games!
A few months ago, however, I ran across a fabulous magazine article that I almost didn't bother to read. It was called "Kid of the Day." I immediately thought, Oh yeah, I get it. Each kid gets a turn to pick everything. I could just imagine the fighting we'd have over trying to remember whose turn it was to actually be the kid of the day. No way. They already fight over enough things, thank you very much.

For some reason, though, I continued to read, and I'm so glad I did! Yes, implementing Kid of the Day means, first and foremost, that my kids take turns being Kid of the Day, and yes, the "Kid" that day gets to choose the game if we play one, gets first dibs on chairs at the table, gets to pick which swing they want on the swingset, etc. That alone has turned out to be huge. That alone has solved a ton of agruments. Instead of trying to remember who sat where the day before, or which neglected child hasn't gotten to pick out the tv show in days and days and days, the problem is always solved by asking, "Who's the Kid of the Day?" That kid then gets to pick.  They remember whose turn it is, too. Honestly, I have a hard time keeping track, but they don't, and it's a lot less complicated than trying to remember whose turn it is to do all of the things they take turns to do. It's just one thing to remember.

Now, here's the part I love (as if an automatic solution to 90% of the arguments isn't enough!). The Kid of the Day is also Mom's right hand kid that day. With great power comes great responsibility, right? If I need the table set, I call the Kid of the Day. If I'm making homemade muffins, the Kid of the Day gets to stir. Put all the dishes in the sink? That kid. Pick up the toys in the yard? Kid.


Don't get me wrong. I don't make my kids become "Slave of the Day," but it does help to know there's a certain kid who gets to help me with tasks if I need it. They all still have to do their normal chores and pick up their own stuff, but the Kid of the Day just gives me a little extra help.

The wording makes all the difference in the world. The Kid of the Day gets to help Mom, like it's a privilege. And, to be honest, because their day is full of privilege, they actually do see it as a privilege to help me out with a few things.


To help the mom and the dad in the family with remembering whose turn it is to be Kid of the Day (and to make the kids feel special), my husband, Dale, took pictures of each of them, glued the pictures onto cardstock and let the kids decorate it with stickers and markers. Then, he put magnets on the back. When it's their turn to be Kid of the Day, their picture gets displayed.

I don't know if you're in my boat, trying to accomplish a million tasks, many of which involve trying to give your family a healthier life, and find yourself tired of dealing with petty arguments on top of that, but if you do, perhaps you'd like to try implementing Kid of the Day. It's a great argument quencher and a way to get your kids to help you!

I Can't Afford This!

http://www.flickr.com/, photo by David Villarreal Fernandez

This blog is not merely about living a healthier life, but also about doing so on a real person's budget. It's very frustrating to know you should buy a certain kind of food, because it's so much better for you, only to feel like you can't afford it. Sometimes I have to make tough choices at the grocery store. I only have a certain amount of money per month to spend, and there are times when I have to say no to the best choices because I can't buy them and still have enough money left for the other things we need.

In some small way, it's like buying a car. You might want the car with the highest safety rating, best performance rating, least amount of repairs, best gas mileage, etc. We all want to keep our families safe and also choose the car that will cost us the least amount of money down the road. The sales people know this, and so they play on our emotions. They tell us things like, "You can't put a dollar amount on safety," hoping we will take out a giant loan and buy the very expensive car that we can't really afford.

Those more expensive cars with the extra safety features are great, but I still can't afford them. On the other hand, I would never choose the back lot special with a hole in the gas tank or a missing steering wheel. At some point, our family has to decide what we can afford and what we refuse to compromise on.

The same is true of clothing. Even if those $200 jeans really will last for 10 years, I still don't have that much money to spend on a pair of jeans. However, I'm also not going to buy the pair that's missing a zipper just because they're a great deal.

Ok, so I think we all get the point. Some foods, as wonderful as they are, might be out of our price range, but that doesn't mean we have to settle for downright harmful foods just so we can save a buck. What you save today at the grocery store you might spend tomorrow at the doctor's office or pharmacy.

That's certainly true for us. Even though our grocery bill has gone up some, our pharmacist's bill has disappeared.

So, if you're going to try to live healthier but must stay within the confines of a strict budget, it will require saying no to some things while at the same time refusing to say yes to others. It may require some creativity.

Here are some small, but helpful steps we've taken to help pare down in some areas so we have enough in others.

1. Herbs and spices. I've got pots of herbs growing so I don't have to spend so much on spices. I've found that cooking my own food requires a lot of those, and the expense can really add up. For herbs and spices I don't grow, I buy them in bulk. Sam's Club sells many spices in extra large quantities, which is a huge money saver. Some grocery stores, like Whole Foods, also offer a bulk section where you can buy herbs, spices, flours, and other dry goods for a much better price.

2. Meat. This can kill my grocery budget faster than anything! We're a meat loving family, but we also try to find meals where we can skip the meat so save a little. Bean burritos instead of beef, taco salad with black beans instead of taco meat, grilled cheese sandwiches, meatless pizza, etc. I also try to pare down how much meat I put in recipes. For example, if a recipe calls for a pound of ground beef, I'll put in maybe 3/4 a pound. You can't really even tell the difference, but if I do it 4 times, I've produced an extra pound of ground beef! The same can happen with chicken or other meats. Just trim down the amount you put in each recipe, and you're giving yourself extra portions for later.

3. Garden. I've started a garden this year, and although you wouldn't want to come to me for gardening advice (I'm not very skilled at it at all!) it's been a huge money saver. The biggest way I've noticed this is with leafy greens. I haven't had to buy any lettuce in over a month, and I've got a lot more growing. The best part? I spent less than $3.00 total.

4. Cut down on energy costs. Turn off lights. Hang your clothes out to dry on the line. Take a shorter shower. Turn off the water when you brush your teeth. Every little bit adds up.

5. Buy in bulk. For some items, this is a better deal than for others. Compare prices and figure out what's worth stocking up on to save some green. We've found that things like nuts, oils, fruit, vinegar, and butter have given us huge savings. Big box stores like Sam's Club or Costco are one way to get these savings. You can also utilize other options, though, like http://www.somethingbetternaturalfoods.com/. A friend of mine buys some of her more expensive items from them in bulk and saves a ton of money.

6. Shop online. You might be surprised at the things you can find at Amazon or other online stores. We buy vitamins and other supplements, cereal, pizza crust, and whey protein powder all online because the prices are cheaper for the exact same products.

7. Do without. We don't have as many snacks anymore. We rarely have dessert, although I have some great recipes to use for special occasions! We buy certain fruits organic, but if they're not on sale, we just don't get them that week. Sometimes, we just can't have something that's really healthy and tastes great because it just plain costs too much.

8. Make it yourself. There's a big difference between buying all the pre-made healthy choices at the store (many of which really aren't as healthy as you think) and buying healthy ingredients to make foods yourself.

In the end, your family will have to decide what foods to let go (for now!) because you simply don't have enough, and what foods are non-negotiable. Don't feel guilty if you aren't perfect. Continue to strive to give your family the best and healthiest you can, and be thankful for the good choices you can make.

Cancer Killers

I hate cancer. It's ugly. It's merciless. It attacks those we love. Sometimes it even attacks us.
We can fight back, though, and sometimes, we will even win. One of the ways we can fight cancer is by strengthening our bodies so it is much less likely to grow.

There are no guarantees. Sometimes, cancer just strikes, and there's nothing anyone could have done to prevent it, but if you knew you could greatly reduce your risk of developing cancer by taking an active role in your health, would you do it?

Our sponsor, 180 Chiropractic and Wellness, will be holding an advanced talk, giving practical, simple steps to make cancer much less likely to develop.

When: Monday, June 11, at 6:00 p.m.

Where: 180 Chiropractic and Wellness
                4091 Mallory Lane, Suite 114
                Franklin, TN 37067

Cost: FREE

To sign up or for more information, contact 180 Chiro at info@180chiro.com or 615-595-9063

Chicken Packets

A huge time saver for me is to buy some whole chickens at the store, toss them in slow cookers for a few hours, then pull the meat off, separate it into containers (roughly 2-4 containers per chicken, depending on the amount of meat on the bird) and freeze it. When I need chicken in a recipe, I just thaw a container of already cooked chicken, and I've already eliminated a step from my recipe. (I sometimes even use pre-cooked chicken in stir-fry recipes to save time.)

When I've pulled all the usable meat from the chickens, I throw the carcasses back into the slow cookers and make chicken broth, which I also freeze, to be used as needed.

I use a container of chicken to make the following recipe, chicken packets, which I've adapted from a church cookbook recipe. These are great served warm or cold. Recently, I baked them ahead of time, then refrigerated them and took them with us on vacation to eat for lunch.

Chicken Packets

The "Packet"

Ingredients:
1 cup warm water
2 tsp. fast rise yeast
1 tsp. sea salt
2 Tbsp. olive oil
3 cups whole wheat flour

Directions:
Place the warm water in a large measuring cup. Add the yeast, briefly stir with a whisk, then let sit for a few minutes until it begins to foam up a little. Add salt and olive oil, and stir until combined. Combine the flour with the wet ingredients in a food processor with an "S" blade and mix until the dough forms a large lump or is well combined.

Set the lump in a large bowl coated with olive oil and cover with a towel or plastic wrap. Let rise for 30-60 minutes, then divide into 8 pieces. Roll each piece out on a floured surface, set the filling in the middle, then pull up the sides and pinch closed. Dip each packet in melted butter, then coat with the topping. Bake at 400 until slightly browned (roughly 15-20 minutes).

The Filling

Ingredients:
2 cups cooked chicken
3 ounces softened cream cheese
1 Tbsp. chopped chives (optional)
2 Tbsp. whole milk
sea salt, to taste

Directions:
Place all of the ingredients together in a large bowl and mix together. This is one of those recipes where it just works better to stick your hands in there instead of trying to use a spoon.

The Topping

Ingredients:
2 slices Ezekiel bread
1/2 tsp. italian seasoning
3 Tbsp. parmesan cheese

Directions:
Toast the slices of Ezekiel bread, then set them in a food processor with the "S" blade. Add the italian seasoning and parmesan cheese, and mix until the bread becomes fine crumbs.

Community Dinner

http://www.flickr.com/, photo by b.frahm

If you live in the Nashville area and are interested in learning more about the Five Essentials of Maximized Living, please join Dr. Sweeney and Dr. Gebhardt from 180 Chiropractic and Wellness on Monday, June 4 for a healthy dinner. Ask questions, gain valuable information, and be encouraged in your quest for better health and wellness!

To sign up or for more information, please contact 180 Chiro at:

info@180chiro.com

615-595-9063

Another Pizza Crust

Today is Friday, and at the Keys' house, Friday means pizza for supper and family night! My very first post on this blog was about making your own pizza using Bob's Red Mill Gluten Free Pizza crust. We love this crust, but last month, I ran out with a Friday to spare. I buy my crust in bulk from Amazon.com, and I was too cheap to pay full price for it at our local grocery stores.

We didn't want to skip pizza for supper on Friday, though. It's tradition now, and we look forward to it all week, so I decided to try a homemade crust recipe using ingredients I already had on hand. The crust turned out great, and I've since repeated the recipe for several other occasions.

We really like this homemade crust! Out of our family of 5, 1 voted they liked Bob's crust better, 1 voted that ours was better, and 3 voted that they were both equally yummy.

This crust is not hard to make, but if you pull out the recipe at 6:00 with high hopes of eating by 6:30, you're going to be disappointed! Although the recipe is not terribly labor intensive, you have to leave enough time for it to sit and rise before baking. If you don't have very much time in the evening to prepare food, consider making the crust the night before. It can rise while you clean up the kitchen, help the kids with homework, or watch your favorite TV show. Then, on the next day when you're ready to eat pizza, all you have to do is add the toppings and bake. (Hint: If you know you're going to be pressed for time, you can also make the sauce ahead of time.)

I've adapted this crust recipe from 100 Days of Real Food.

Homemade Pizza Crust

Ingredients:
1 cup warm water
2 tsp. yeast (I use the fast rising)
2 tsp. kosher salt
2 Tbsp. olive oil
3 cups 100% whole wheat flour
sea salt (optional)
crushed rosemary (optional)

I've used both the white whole wheat and the red (aka regular!) whole wheat flour in this recipe. The white gives the pizza a lighter texture and milder taste, which some people like better in a pizza crust. If you like the whole wheat taste, go for the flour made from red wheat. They're both 100% whole grain--as long as you make sure to buy 100% whole wheat!

Directions:
Pour the warm water into a medium bowl or large measuring cup and add the yeast. Gently stir with a whisk, then leave for a few minutes until the yeast bubbles up. Add the olive oil and salt, then stir again with the whisk. Place the flour in a food processor with the "S" blade, then pour the wet ingredients over it. Mix with the food processor until the dough forms a large lump. Note: Although my dough usually forms a large ball, occasionally it doesn't. If it's been a couple of minutes, and you still have several smaller chunks that aren't connecting instead of a large ball, it's probably done. Turn off the processor, pull out all of the smaller pieces, and form the ball yourself.

While the dough is mixing in the food processor, coat the inside of a large bowl with olive oil. After you take the lump of dough out of the food processor, set it in the bowl, then cover the bowl with a towel or some plastic wrap and let it sit until it rises. Generally, this should take about an hour, but it can take even longer. You can also stick it in the fridge and let it rise overnight.

Once the dough has risen, roll it out to make it as thick or thin as you like. We like ours pretty thin, so we can actually get 2 pizzas out of this dough.

Place the uncooked crust on a pan coated with olive oil, then sprinkle sea salt and crushed rosemary over the crust (optional). Pierce the crust in several places with a fork to avoid bubbles forming, then bake at 450 for a few minutes until the crust is dry and set on top. It doesn't have to completely cook.

Pull the crust out, add your toppings, such as homemade pizza sauce, homemade sausage, ground beef, veggies, and of course, cheese that you grate yourself. (Buying blocks of cheese instead of pre-grated is a little more work, but that way you avoid all the fun additives they put in shredded cheese.)

Once you've added your toppings, put the pizza back in the oven and bake until the cheese melts and browns slightly.