Lard!!

I am working on rendering lard today. Surprisingly easy and super nutritious. Read why…here!

Need more Energy?

Many people complain that they are always tired, worn down or have no energy.  I’m sure you can think of someone you know that does this regularly.  Well, there is a simple solution to solve this problem.  Exercise!

You’ll be tired after you exercise, right? Wrong! You actually feel better and have MORE energy after you exercise.  Almost everybody has experienced this sensation at some point in their life.  You go for a long walk, then feel great when you return.  You do a bunch of yard work and actually feel better when you’re done.  Why is this?  It’s because exercising releases endorphins into your bloodstream that actually help you feel good.  There are plenty of studies on this topic, here is a link to a quick read with an explanation: http://www.webmd.com/depression/guide/exercise-depression  The list of reasons to exercise are long and well established.  

“But where do I start?” you say.  ANYWHERE!  Just pick something and do it.  Exercise doesn’t have to be a huge thing.  It can be something as simple as taking a 30 minute walk, a couple of times a week.  You could take the stairs instead of the elevator/escalator.  Dust off that old bike you have hanging in the garage and give it a spin. Anything, something, just pick something and try it.  You may be amazed at how it makes you feel.

If you need some help coming up with a plan to get started, just give us a shout.  That is what we are here for!

Good luck and get movin’!

MW

Why I love salt baths

Lately I have been feeling a little sluggish, lazy and generally…blah. 

I am not sure if it is the change of the seasons, less sunshine time (and therefore, less vitamin D) or if something else is going on. I had begun having mild headaches and some minor joint pain. Nothing major, just not my norm.

I have gotten out of the habit of taking salt baths over the summer. Something about soaking in a hot tub in the heat of summer just wasn’t appealing and did not sound relaxing. I thought that now would be a great time to start up the routine again.

Once again, I have seen great results. My headaches have subsided, I am sleeping better, joint pain has lessened, I have more energy and my digestion seems to be improving as well. Also, the magnesium in Epsom salts is great for sore muscles so salt baths have been a great addition to my training and nutrition routine.

The recipe that I use is simple.

Begin filling the tub with hot water, as hot as you can stand to soak in for 15-30 minutes.

Add 1/2 Cup Epsom salt, 1/2 Cup baking soda, and 1/2 Cup apple cider vinegar

Mix it around to dissolve and soak for 15-30 minutes. You should not shower for the next 8 hours so it is best to do this at night or after your morning shower.

You don’t have to be all scientific about your measurements of the ingredients, just eyeball it. If you would like, you can add 20 drops of essential oil. My favorite is lavender.

Here is a great post from Wellness Mama with some other great detox bath recipes.

oMg…

It’s good for your sleep, sore muscles, headaches, PMS, reflux, protein synthesis and helps regulate blood glucose.

A lack of magnesium might also be the reason that you crave sugar. So the next time you think you want a sweet cookie, you really want spinach! Yeah!

It is estimated that 80% of Americans are deficient in magnesium.

“You might be magnesium deficient if you have any of the following symptoms:

• Muscle cramps or twitches
• Insomnia
• Irritability
• Sensitivity to loud noises
• Anxiety
• Autism
• ADD
• Palpitations
• Angina
• Constipation
• Anal spasms
• Headaches
• Migraines
• Fibromyalgia
• Chronic fatigue
• Asthma
• Kidney stones
• Diabetes
• Obesity
• Osteoporosis
• High blood pressure
• PMS
• Menstrual cramps
• Irritable bladder
• Irritable bowel syndrome
• Reflux
• Trouble swallowing

Magnesium deficiency has even has been linked to inflammation in the body….” (drhyman.com)

Also, twitching muscles, soreness, sugar cravings and a constant fatigued feeling can be indicators that you need a little more magnesium.

 So where can you get some?  

Pumpkin seeds,  dried herbs, dark chocolate (YES!), sesame seeds and tahini, brazil nuts, almonds and cashews, molasses, edamame, avocados, bananas, spinach, oysters, broccoli, artichokes, dates, okra, coconut milk, sheep and goat milk, prunes. (from eatdrinkpaleo)

Another option is to make a magnesium spray or lotion like this one from Wellness Mama.

You can also take oral supplements if you prefer. Uneasy about taking supplements? Here is some information from Paleo Diet Lifestyle on why it might be a good idea in some cases.

If you are an athlete, magnesium is especially important. 

“Everyone who’s ever pushed it a little too hard in the gym knows that sore, stiff, day-after “exercise hangover” that greets you the next morning. It’s not only from the burpees: magnesium deficiency can contribute to this, because of the way that calcium and magnesium work together in the muscles. It’s a complicated relationship, but essentially calcium contracts muscles, while magnesium relaxes them. A magnesium deficiency upsets this delicate balance, and muscle cramps and spasms are a common result.

Any kind of magnesium supplementation will help with this problem, but a bath with some magnesium-rich Epsom salts is particularly good because the hot water of the bath also helps relax the muscles – and who doesn’t love an excuse to take a long soak in the tub?” (from Paleo Diet Lifestyle)

To get the most out of magnesium, you should consider other nutrients like vitamin D and calcium. They all work together. You don’t have to take supplements for all of these; you can get them from food sources. Good sources of calcium are broccoli, artichokes, spinach and high quality dairy products. Vitamin D sources (besides sunshine) are liver, cod liver oil, oily fish such as salmon, herring and sardines, caviar, oysters, eggs, mushrooms, prawns and even salami and sausages.

You may not need a supplement of magnesium on a daily basis, but days when your diet isn’t optimal or you have had an extra hard workout it may be in your best interest to make sure that you include some magnesium rich foods or a supplement. Or you could always end the day with a relaxing Epsom salt bath J

 

We All Start Somewhere

The other day while out for a run, I received an interesting reaction from someone who saw me running. He said, “Lady you don’t need to run. Those that need to run, don’t. Those that don’t need to, always do.” Hmm. I just run because I like to. Because it is a release, a time of peace for me.

I didn’t always run. In fact, 1 year ago I would have told you that I couldn’t. Physically impossible. I would ruin myself. But then I did something AMAZING. I tried. I started out mostly walking with little spurts of jogging here and there. I didn’t die, and I felt good! So I did it again! And again! Everyday that I went for a run, I jogged a little bit more. Six months later, I ran my first race.

My journey to better health started much the way I started running. Mostly walking, with some jogging when I could. For me, the first steps were cutting out high fructose corn syrup (HFCS) and modified food starch. I had read the book You On A Diet and learned about the side effects. For one, HFCS prevents your body from sending signals that it is full causing you to overeat. More on the dangers of HFCS here:

http://drhyman.com/blog/2011/05/13/5-reasons-high-fructose-corn-syrup-will-kill-you/

It was just a small step and it was the only step I made for a while. I saw results in the way I felt and looked. The point is I made a step.

As I learned more about the effects of what we are feeding ourselves and our loved ones, I made other steps as I was ready. The best way to make big changes stick is to make small incremental steps over a long period of time.

In a nutshell, I was not always a health nut. We all start somewhere.