Choose Wisely

It’s the New Year and most people have health & wellness goals. If you know me at all, you know that I am passionate about helping people to prevent and reverse chronic lifestyle diseases. So, I think that is GREAT that people want to improve their health!

However, I have been seeing a lot of misinformation/promotion of things that, quite frankly, I would not touch with a long stick or give to my children. So, I am going to get on my soap box for just a moment.

Just keep a few things in mind…

  • Quick fixes generally don’t work.
  • Make lifestyle changes that you can stick with for the LONG-TERM.
  • Not all supplement companies are created equal. Do your research and choose wisely. How long has company been around? What kind of testing do they do? Do they have QUALITY studies to back up what they are saying? What about product recalls? Where do they source their ingredients?
  • Low-fat, fat-free, 100-calorie pack, etc… doesn’t mean it’s good for you. These are marketing tools.
  • Don’t believe everything you read or hear. There are many supposed “experts” out there.
  • Just because there was a “study” does not mean that it is gospel truth. Anyone these days can do a “study.” You need to ask yourself if it was a quality study. Was it double, blind? Was it done over a long period of time? Was it published in a QUALITY journal?

I know I am usually very upbeat and positive, but I want to make sure people are receiving all of the information. Also, I am not trying to say that I know everything. I just want you to do your own research. End of soap box.

I am happy to chat with you if you have questions. Do you feel overwhelmed by the amount of health/wellness information out there?





Goals – Part 2

I would like to share some of my 2017 goals with you!

Spiritual/Bible study/Service

  • I am in the process of choosing a study book to guide my personal Bible study for the New Year. Any suggestions?
  • With the kids – We will continue our study of the Bible text and I plan on singing songs of praise with them regularly. A friend recently recommended doing something called “The Moral Inventory” as well. I’m going to join them in doing this too.
    • Gratitude – Write down 3 things you’re thankful for daily, different things every day.
    • Write down 1 thing that was bad about your day. Why was it bad? At the root of most of these things – selfishness.
    • Goal – Write a goal for the next day surrounding the bad thing that happened to you.
  • Visit, call, or send a note to at least 1 person per week who could use encouragement.


  • Aim for at least 2 weekends, just us, during the year. The first one is already scheduled! It doesn’t have to be extravagant or even away from home.


  • Early summer 1/2 marathon – new PR!
  • Still considering a fall marathon.
  • Painful elimination race with Hunky Husband and my awesome (new personal trainer) sister.
  • I will probably race a few 5Ks and another 10K with my girl!
  • I have some specific strength goals – 15 standard, quality push-ups, 3 minute plank, 1 pull-up, and 1 chin-up.


I have homeschool and business goals as well, but I will leave it at that for today.

Happy New Year!

I cannot believe it is January 1, 2017. CRAZY. We have enjoyed lots of family time over the past week or two. This homeschool Mama has also thoroughly enjoyed having a little bit of time off of school! We are going to start again on Wednesday. Little Lady’s 10th birthday is on Tuesday and she requested that we take her birthday off. Of course! That is one of the perks of homeschooling.

I am also hosting a Free 10-day Sugar Detox that begins tomorrow. It’s not too late to sign up if you are interested!


On our meal plan this week…

Sunday – “Refried” bean tacos on tortillas or lettuce wraps

Monday – Leftover Minestrone – This is a different recipe than my usual one. My mom made it for our Christmas celebration. It is super yummy. We leave out the pasta.

Tuesday – Little Lady has requested to go out!

Wednesday – Sheperd’s pie – This is a new recipe. I will add beans or lentils for protein.

Thursday – Crock pot stuffed peppers and roasted sweet potatoes

Friday – Baked potato bar with fixins’ and salads

Saturday – Black  Bean burgers on sprouted grains or lettuce leaf wraps, coleslaw, roasted potatoes

What’s on your meal plan for the week? How was your New Year’s?

2017 Goals – Part 1

Hello! I hope you all had a wonderful time celebrating with your families! We still have one more celebration on Saturday!



As we head into the last week of 2016, many people will be reflecting on the past year and making goals for the year ahead, myself included. I think we all know that most people don’t keep “New Years Resolutions.” I prefer goals. Resolutions… it seems like if you break it’s over. For example, maybe your resolution is to stop drinking pop, but on January 5, you have a pop, so you say… “Well, I broke my resolution, so I will just go back to drinking pop every day.”

Ss I make my goals for 2017, I am going to keep a few things in mind…

  • Are they S.M.A.R.T goals? (Specific, Measurable, Attainable, Realistic, Timely)
  • How am I going to make it happen? Last year one of my goals was to not always be worried about what other people were thinking of me. However, I had no plan for exactly how I was going to tackle that. It is still a struggle for me, but it is one of my goals for 2017… more on that later.
  • Why does this matter to me? What is my motivation? Back to my example of worrying… I know I must please God rather than men. Worrying about what others think of me steals my JOY. I cannot control what other people think, say, or how they act. I can control how I treat others, so if I focus on treating others in a way that pleases God, then I know I am pleasing to my loving Savior!
  • Break your goals up into smaller chunks. (Ex. If you want to lose 100 pounds, make it your goal to lose 8-10 pounds in January).
  • Accountability! Tell at least one person about your goals and ask them to check in with you! Join a healthy challenge group! Choose a group that is in it for the long haul – lifestyle change over crazy diets.
  • A partner! Maybe there is someone who has one of the same goals that you do. Maybe you have Bible study goals like me. Perhaps, you and I could both study __________ and check in with each other once a week regarding what we learned.  It doesn’t have to be a face to face meeting… it could be via phone or even e-mail. Personally, I do much better when I have time to compose my thoughts in writing.
  • A, B, and C goals – When I set a goal for a race, I make 3 goals.
    • A goal – Really hard to attain, but given the perfect circumstances, I could hit it. This goals is usually quite a bit out of my comfort zone.
    • B goal – This is a goal that would still be quite an accomplishment, but I am pretty certain I can hit it.
    • C goal – I completed the race in a decent time. Nothing to write home about, but it’s done.

How was your Christmas? Are you starting to think about 2017 goals?

Merry Christmas!

We have been enjoying a wonderful few weeks even though the weather prevented us from going a few places.

One of the things that we have tried to be intentional about his year is saying no to certain activities/events/etc… which allows for more time for heart to heart talks and just a more peaceful Mama and home environment. Saying no so we can say YES to the bigger things. What about you?

Our winter scene paintings. Who knew Hunky Husband was so artistic? His is on top. 
The homeschool clan from our congregation… with the exception of one. We had a little Christmas party for them. I am  so thankful for these kids. 
Candy cane experimenting

I know several families who have experienced loss this holiday season. Please keep those people in your prayers. It can be a hard  time for many families.

I hope you and your family have a joyous, blessed, and peaceful Christmas.


A Healthy Start

Do you have health goals for the New Year? Resolutions around health & wellness are very popular! How many times have you made those resolutions? How long do they typically last? Are you ready to make it happen LONG-TERM this year?


I’m super excited to collaborate with several other health & wellness professionals to help you establish healthy habits in the New Year. You know I hate diets and am all about making LIFESTYLE changes. That is why this group is also going to have weekly education including:

*Weekly Meal Planning
*Couch to 5K
*Carb Cycling
*Glowing Skin
*Pre-natal & Post-natal nutrition + Kids nutrition
*How to incorporate more plants in your diet
*Exercise for those suffering from the symptoms of fibromyalgia, Lupus, and MS
*And more!!

There is a special discount if you join before December 15. If you are someone you love could benefit, let chat!

What are your goals for the New Year?

Science and Math

Yes, I post mainly about nutrition, fitness, and overall health here, but most of my days are actually filled teaching my 2 girlies. I won’t lie… homeschooling is wonderful, but there are days when… ‘ahem’… it is not as wonderful. Just keepin’ it real because I think that is very important in our digital world. 🙂 I’m thankful for lots of prayer, an awesome husband, and some really great homeschooling Mama friends.

Science and math happen to be my 2 of my favorite subjects. We recently switched to Singapore for Math, and it was going really well… until we got to some of the harder fraction concepts. It just wasn’t clicking for Little Lady. I heard about Right Start Mathematics from a friend who uses it for her 5 year old. It is very hands on and includes math card games for us to play EVERY DAY. We got the fraction pack and it has been wonderful. I decided to just go ahead and teach Miss Spunky about fractions since we were going back to the basics of fractions. The best part is that Little Lady is now getting it AND is wanting to help her sister understand. In my opinion, teaching is the best way to solidify concepts in your brain, so I happily let her help out.



I was looking for a hands on science curriculum as well. I decided on Pandia Press Chemistry. It has plenty of experiments using easy to obtain supplies. They are loving it and learning. What more can you ask for?

This experiment used vinegar. 

I need to do more Art projects because that is one of my daughter’s favorite subjects, but not something I have a talent for. Any suggestions?

Surviving the Christmas Feast

It’s the holiday season! It’s a very fun time of year. I love seeing my  kids get excited!

I have been working with an awesome group of ladies who are committed to making good choices during this food-laden season. It’s not about deprivation. I like how one of the ladies put it… “I can have that cookie if I want, but I can choose to not have it too!”

Plus I feel very strongly that life is more than food. Yes, even during the holidays.

Our new group starts tomorrow! In the spirit of giving, you can have a friend join our group for free. There are 2 join options.  Let’s chat and decide which option is best for you!



Do you need a little help staying on track this holiday season?

Saving and Sharing

I hope you had a wonderful Thanksgiving! I enjoyed a few days of spending extra time with my favorites while visiting extended family.


My oldest requested to go Black Friday shopping. It wasn’t terribly crowded! I got some good deals and had fun with my girlies! We have always tried to teach the girls about budgeting and Friday was no exception. They have really big hearts, and want to buy gifts for EVERYONE, so it presents a teaching moment. One of the reasons that we should want to save money is so that we can SHARE with those in need. Today, I thought I would share some ways that you can save money in the kitchen and still eat healthy… so that you have more to share!

Eat at home. Did you know that some sources report that the average American eats out 4-5 times per week?? We all know that most restaurant meals are very large and high in sugar, fat, and sodium. It also gets expensive. Let’s say you spend $8 per meal/ $32 per week or $128 per month, and that is for 1 person… with a conservatively priced meal. The actual average per month for 1 person is $232.

Go meatless at least once a week.

Purchase seasonal produce.

Frozen veggies are OK! They have been flash frozen at their peak, so as long as you don’t cook them to death – you’re good!

Decrease processed food. Most processed “food” is full of chemicals that your body will have trouble processing.

Join a CSA.

Make your own seasoning mixes and salad dressings.

Stock up when there’s a good sale or coupon. However, just because it’s on sale or you have a coupon, does NOT mean that you have to buy it. Sure, if it’s something you were going to buy anyway or need to purchase in the future, go for it. If not, put it back… you can even leave the coupon sitting next to it for someone who might need it (if it’s a paper coupon).

Green bean casserole

If you are accustomed to using condensed cream of _______________ soup for casseroles, give this a try instead. We love it!

Green bean casserole (Dairy-free and gluten-free)

Three 15 oz. cans green beans

4 oz. can of mushrooms (optional)

½ cup onions

1 T. olive oil

½ tsp. garlic powder

½ tsp. pepper

5 T. gluten-free flour (all-purpose blend or whole wheat flour if not gluten-free)

1 cup vegetable broth

1 cup unsweetened almond milk

1 onion, sliced

½ cup sliced almonds

Preheat oven to 425 degrees.  Place sliced onions on parchment paper lined baking sheet and sprinkle with oil.  Toss to coat.  Roast the onions until they are browned, 25-35 minutes.  Stir frequently.

Change temp to 400. Saute ½ cup onions in 1 T. olive oil or water saute until crisp tender. Add spices. Add flour to make a roux. Add broth slowly, stirring constantly to get rid of lumps. Add almond milk slowly until mixture is thick. Add green beans and mushroms. Place green bean mixture in a casserole dish. Top with onions. Bake for 25 minutes. Top with sliced almonds and bake another 5 minutes. Serve!

Do you like green bean casserole?