Simple is Healthy

Simple is Healthy!

Simple is Healthy ~ Food, Part 1

YES…I have lots to say about keeping it simple and being such a chatter box, and trying not to jump too hard on the soap box, I knew this was going to become a series of SIMPLE.  I came across a quote that struck me “90% of people avoided obesity and diabetes long before anyone knew what a calorie was let alone counted them…let’s make “healthy” healthy again” and it ended with the word…SIMPLE.

WOW, I thought on that and realized just how dynamic and powerful this statement was to me and how true it is for my life.  As a child, my parents modeled living from the land in our back yard and boy do I ever remember how my weekends were spent…pulling weeds from the garden.  Talk about a bitter sweet chore as a child…dirty hands, dirty knees, blisters…and the smell of tomato leaves so strong it could choke you…anyone relate?  Fruit trees adorned our backyard, and my Dad was a master grafter trying to create the perfect blend of fabulous fruit flavors.  I could walk in the garden and pluck a vine ripe tomato or enjoy an apple from one of our many trees…Simple.  What I am trying to say by sharing a small glimpse into my childhood is that food should be simple, and for me…simple is healthy.  Part one of this Blog, I will be covering food and what simple means for my Stay Healthy Life and as it relates to what and how I eat. 

I enjoy food in its’ true, SIMPLE form to this day and believe that the simpler the food, the healthier the food.  If it comes in a box, with a label full of words that I can’t understand, and the ingredient list takes up the entire side of the product, this is not a simple food…it is a bunch of mixed up crap in a box that sits on a shelf and has a shelf life longer than me.  That is what I am talking about, and am I going to put this in my body...A BIG NO on that.  Now, toss me an organic Fuji apple, and this is one happy girl ready to enjoy Simple Real Food, full of nutrients that my body needs.  Keeping food simple eliminates all stress of what I should be eating…how fabulous is that.  Once food becomes complicated, stress over the how much, what, and when  to eat enters the picture…ok…a small soap box…and thanks to agencies that will go un-named, media, marketing, blah blah blah…this world has gone crazy with complicated food and empty promises of pseudo health in a box that has greatly increased illness in this country.  Bringing food back to simple keeps me healthy and I am sure all of America would be healthier too. 

Simple means fresh, simple means I can pick the item up and smell it, and inspect it for the best pick of the produce.  Simple means one ingredient, I can usually eat the item at purchase, and if I am hungry for example, I will enjoy an organic piece of fruit during my drive.  When this concept is truly grasped, it eliminates all questions like…what did she/he eat to look like that? What did they do?  What diet was used…YUCK…diet is a dirty word in my book.  Keeping my food simple is how I maintain ME.  There is no secret this or that and I am hopeful that one day, everyone will wake up and realize this.  A few other foods that I include in my simple line up are organic boneless skinless chicken breasts, wild caught fish, grains, nuts, seeds, strained organic Greek yogurt, and cage free organic eggs…now, check this list in addition to what I shared earlier.  I am eating foods that are from the earth, as fresh as possible when I purchase organic, not processed in a factory and stuffed in a box. 

I enjoy the colors, aromas, textures, and flavors of simple foods and when I combine them into a salad…WOW…simple at its’ very BEST!  Of course some of my food items come in bottles and containers such as my Extra Virgin Olive Oil, Extra Virgin Coconut Oil, Vinegars, Honeys, Nut Butters, Quinoa, Brown Rice, Greek Yogurt, Almond Milk, etc…but I research to ensure that they are minimally and organically processed, minimal ingredients and simple stored form.  NOW…this is the thing about eating my simple food…if I do not eat it raw or blend for a green smoothie, I am in the kitchen slicing, dicing, and cooking up a SIMPLE and HEALTHY meal that surpasses any complicated junk- in- a- box non-food item that is being passed off as “good for your health” food. 

Roasted Brussel Sprouts

I enjoy a stress free simple eating life that allows me to enjoy lots of healthy foods throughout the day.  I do not keep a food journal, count calories, grams, ounces, etc…I SIMPLY eat to live.  My body tells me when to eat and that is usually every 2 ½ hours and I eat to satiety, not to feel uncomfortable.  It is amazing how much MORE food I can eat when it is simply healthy…my large salads for example…OH MY…they seem to get bigger instead of smaller with every bite.  One of my favorite simple veggies right now are brussel sprouts….I roast these in the oven with EVOO and spices and OH MY…these nutrient packed baby cabbages are filling. 

So….I will continue to keep my food SIMPLE…it is my LIFESTYLE…and I am happy to know that I am making “healthy” healthy again! Stay Healthy ~

 

 

 

 

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding! 

 

Stay Healthy~ Darla

 

 

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No resolutions this year, just letting go of "Mommy Guilt" and making a doable "Bucket List".

I never was one for New Year's Resolutions, which is good because word on the street is that they aren't in style at the moment. I did try a detox of sorts last year but that was only half hearted and lasted around 5 days..... sort of.  Of course that doesn't mean that this isn't a great opportunity to get back into healthy habits and make more of a commitment to working out. I also decided last night around 2 a.m. to make a "bucket list" of a few realistic things I have really been wanting to do but never get around to and also to let go of a couple of things that have been unnecessarily stressing me out and bogging be down.


I tend to worry about "the small stuff" in the middle of the night and feel guilty over things that many mom's do like not spending enough time with the kids, getting mad at them to often or for not doing enough monumental or extravagant stuff as a mom.






So, like I was saying, around 2 a.m  (1:37 a.m. to be exact - that's how crazy I am)   I had an epiphany of sorts:  Cut it out. Let it go. Start living in the moment. Jot it down so it feels real and you can stop worrying about it.

simple enough.



Except that while harnessing my inner chi and jotting down these ground breaking revelations on a new me, I snapped at my 3 year old for crying and made a smart ass comment to my husband who was trying to help me find a picture on this newfangled computer.


Onward and upward.....  sighhh.

2 lists,   One:  my Bucket List which will  not  include anything monumental like reorganizing the attic or taking a trip..... anywhere.  Keeping it simple.

Two:  my Toss it and forget it list which will include any and every silly thing that has been 

bogging me down lately. 

Basically, I really need to appreciate all of the many blessings that are in my life 

focus on the good things and toss the rest.

Gwen's Bucket List:

1.  Sign Mona up for a mommy and me dance class and be  grateful  that my job is flexible enough that I can go with her.

2.  Take the kids to a different park every week. There are a ton of parks around here and if I work it at the right angle it will be a huge treat for them.   Leave cell phone in car and PLAY with them.

3. Spend more 1 on 1  quality  time with each of my children  i.e.. a simple "Date Night", fun lunch or craft project,  including the one who thinks he knows everything because he is 18 and doesn't have time for quality time with his mom unless he is being financially compensated for said quality time.

4. {remember to add to Toss it and Forget it list to stop being so mean to for mentioned teenager}

5. Resume learning Spanish. I already have the complete Rosetta Stone program.... somewhere. It was important to me at one time. It still is. It will be a major accomplishment even if I only learn a little.

6. Resume tennis lessons or at least going to the park to play tennis with my husband.

7. Take secretive private tennis lessons from a cute tennis instructor so you can finally beat your smug  dear husband in tennis even though taking couples tennis lessons last year was your idea.

8. Hike more often!!! I live on the base of a mountain and it's one of my favorite ways to excersise and feel good. Make time to do it.

Snuggle my little snug bugs more! Sit on the floor and play with them. Draw with them, read to them, sing with them, dance with them and most importantly, listen to them. Every single silly little word that is mispronounced and every story that is so excitingly told. Cherish them and try to toss out the thought that they will soon be grown up and gone because it keeps you up at night and wastes valuable energy.

Gwen's Toss it and  Forget  it List:

1.  Don't  worry  about taking that big trip to Lego Land right this second. Take the kids to a different park this week, they'll have just as much time spending the day with you.  Feed the ducks, throw a frisbee, climb on the jungle gym with them.  Oh, bring a picnic and some change for the ice cream man.

2. Stop feeling guilty about spending a little bit of time on the computer writing on your blog!   Remember that it's therapeutic, just a fun hobby not a career and having a few minutes to yourself each week isn't really that much to ask for. 

3.  Continue to enjoy Pinterest but only if I can stop feeling guilty about not being able to do every single {awesome} project, DIY or decorating shenanigan on there.  

4. Stop worrying that my closet isn't color/type/seasonally organized....... scratch that one. Who can live  with an  unorganized  closet for God's sake?   

5. Something about being nice to your teenager.......  ehhh.

Snug Bug #1  a.k.a.  annoying teenager.  When I'm not frustrated at him for doing something goofy and teenager-ish, I miss him because he's not here. Go figure. I'm proud of him. Very proud of the young man he's become, nervous about the choices and mistakes he will make and the future that is ever so swiftly upon him.

Snug Bug #2  My ever energetic, always happy, quick witted, very loud and boisterous son who loves to build things, take apart things, annoy his little brother and sister, help mom vacuum and wants to be a scientist/artist when he grows up.

Snug Bug #3  My snuggle of all snug bugs. My shy, sensitive, intuitive, thoughtful little guy. As quiet and sweet in your best as you are inconsolable and stubborn in your worst. I hope your crazy love for video games turns out to have some sort of benefit as a surgeon or fighter pilot. When I look at you, even while you are in one of your inexplicable tantrums I see my tiny newborn baby who every time I held melted into my arms and chest and calmed me to the very center of my being.

Snug Bug #4     My baby girl.  The princess of the house and knows it. At 3 years old I can already tell you have a very strong and confident personality {with 3 older brothers I guess you'd have to).  After 3 boys and hundreds of baseball games I'm having the time of my life doing girly things like dance classes, playing with dolls and making bows for your hair. 

10 Healthy Soups to Keep You Warm and Happy and Well.

We're knee deep into winter  (o.k. I'm not because I live in Phoenix, but the rest of you look pretty cold and miserable ;)    and we are all exhausted from the Holiday's and need some time to rest and relax. I know I ate more than my fair share of Holiday ham, mashed potatoes, cookies and pie and oh yeah, there was that surprise dinner at my dear sister in laws home of Prime Rib, caramelized onion and green beans with home made Au jus and horse radish, Mmmmmmmm.








Totally worth the calories (I have to tell myself that to avoid overwhelming guilt).  But now that it's all over I'm ready for simple meals that take very little time and yet offer a fulfilling and  healthy  end to a cold and exhausting day.

How about you?



I have been sick for almost TWO whole stinking weeks. That's two week of my life completely wasted away and gone. I  h.a.t.e.  admitting I'm sick which is why I think this cold got the best of me and turned into the world's worst bronchitis with a side of pneumonia and a dash of a sinus infection.  If I were a smart girl I would have rested and taken better care of myself while it was a mild cold and not pushed myself through the Holiday celebrations and gluttony with feverish joy........


Denial does nothing for warding off the flu, or in my case coal miners lung.



On a positive note,

I work in the medical profession and know a good lung transplant doctor and also have a good friend on the transplant team. Maybe I could talk them into doing me a solid and performing quadruple lung transplant on me. If that doesn't work out I have another friend in the Pharmacy who might be able to score me a hard core sedative so I can just sleep through the rest of this thing.


On a less positive note,

Being sick and having to call in to work 4 days in a row whether you're dying or not is a sin not easily forgiven when you work in a hospital.... full of sick people. Try getting sympathy from a group of nurses and doctors who are patching up holes in peoples spleens before breakfast.


No dice.




Back on a positive note:

Here is my list of our families favorite soups. We can not get enough of these during the 2 months of winter we have here in Phoenix and not feeling guilty after 'indulging'  is an added bonus. I hope you try some of these 'lightened' up soups, bisque's and stews. I know you'll love them too.

Potato Leek Soup with Crumbled Bacon

Try this healthier version of a classic creamy soup with Potato Leek Soup Make Over.  It's healthier but definitely not lacking in flavor, you'll be surprised at one of the ingredients used to add depth and flavor.

Sauerkraut and Sausage Soup

Want to try something new and incredibly delicious? Of course you do! This sauerkraut soup was a huge hit with my family and is one of our new favorite go to 'comfort foods'.  Cooking the sauerkraut actually makes it taste a bit sweet!  Trust me, even your picky eaters will love this one.

Harvest Turkey Soup with Jamaican Spices

This Harvest Turkey Soup is super simple to make with whatever veggies you have on hand. Use any variety of squash, sweet potato and fresh or frozen veggie you like. If you don't hoard frozen turkey like I do then chicken breast will do.

Simple Pozole in Broth

Pozole is one of my most cherished meals. I've only made it a couple of times from scratch because to make it authentically requires a lot of prep work and an attention span that I seem to have temporarily traded in for  breaking up major LEGO disputes, tending to owie after owie and wiping noses. Basically just keeping 4 kids alive all day is my full time job right now.

Almond Chicken Soup

Sweet potato and almond butter give this soup a creamy, decadent texture.

Zuppa Toscana

Zuppa Toscana is probably the only thing other than salad that I've had at Olive Garden.

There's just something so comforting in the slight spiciness of the Italian sausage and the perfectly thin cut potatoes with the skin still hanging on. The bits of kale floating around in the soup add just enough hardy green veggie to the soup without going over the top.  

Potato-Blu Cheese and Broccoli Soup

The blu cheese was a fabulously unexpected addition to this classic comfort soup.  The fresh thyme really brought out all the flavors of the vegetables. Crispy bacon sprinkled on top of the potato soup had everyone scraping their bowls for the very, last drop.

Sopa de Almejas {Mexican Clam Soup}

Traditionally, a good Mexican meal starts with a nice bowl of soup as a first course, just after the appetizers. It can be a simple broth, accompanied with lemon or lime to be squeezed into it, some radish, onion, chili peppers and cilantro leaves for flavour. Or a more elaborated recipe, using seafood, meat, pasta, legumes and vegetables.

Cauliflower Yam Bisque

I make this quick and hearty bisque by using two of my favorite kitchen tools:

My Kuhn Rikon pressure cooker and my handy immersion blender.

Thai Chicken Lemongrass-Coconut Soup
{Tom Kha Gai}

Nothing makes me feel instantly warm and happy like this classic Thai soup. It gets it's zing from classic Thai ingredients like: Coconut milk, lemongrass, fresh ginger, lime juice, chile paste, basil and cilantro.

Last but not Least!.......

Gazpacho {Chilled tomato based soup}

This is a powerhouse of vitamins and protein! 

So many good things for you in this zesty little glass of juice.

Perfect Miso Soup

Miso is an excellent source of several vitamins and minerals including, zinc, copper, vitamin K,  magnesium and B-12.

Honestly, I couldn't spend enough time telling you about all of the health benefits of this delicious and naturally salty soup.
Best of all, it's probably the simplest to make!

Brussels Stew

This is in all respects a 'peasant stew'.  Peasant stew can be defined by using just a few simple ingredients that are already in your cupboard or ice box. That's what happened here. I had purchased a big stock of Brussels and needed to use up the last bit. Poooor Brussels. 

What are your favorite soups that get you through these cold winter months and help you recover from sickness?

New Years Day Traditions: Potato Collard Cakes with Simple Rouille and Black Eyed Peas with Collards and Sweet Potatoes

Do you believe in the importance of traditions? How about folklore and superstition? Even if you don't I think it's fun to celebrate Holiday's and special occasions by making special memories and creating lasting traditions that will comfort and make your family and friends feel special.



This is actually a post I did last year but honestly, it was so good I just can't imagine making anything else to celebrate the New Year.


We all know that eating black-eyed peas on New Year's Day is supposed to bring good luck and prosperity. 

Black-eyed peas are a common Southern dish, and the practice of eating them for luck is generally believed to have begun during the Civil War. When Union soldiers moved through Mississippi, they burned all the crops except the peas because it was believed that only farm animals ate them. When Southerners found that black-eyed peas were the only food left, they considered the legumes a sign of good fortune. 

Other legends say that the practice dates to ancient Egypt when it was believed that eating a meager food like black-eyed peas showed humility before the gods and you would receive blessings of prosperity in return. 



Whatever you believe this recipe is fancy enough to  celebrate with family or friends on New Years Day and simple and healthy to start your year off to a healthy new way of living.

Potato Collard Cakes with Simple Rouille and Black Eyed Peas with Collards and Sweet Potatoes.

click for recipe

Do you have any special traditions or foods you celebrate with on 

New Years Day?

Have a wonderful New Year!

Simply Healthy Family

The Holidays, Hormones, and Happiness

Lots of changes this year with the family and how this Mom/Trainer will be spending the Christmas Holiday…all good, but different.  It feels weird for me having to adjust to the changes in life and not just for the holidays, but with my hormones.  Thanksgiving month was the start of struggle with marked and increased changes to that which I can only attribute to transitioning into another part of womanhood…OH MY!  I mean really…all at the same time…during the holidays…really, really??? 

I was already having a bit of a time adjusting to the changes occurring with how the holidays would have to be split up as a Mom of adult kids that have their own new agendas…bitter sweet happiness…but still a big adjustment.  Mixed in with the throws of hot flashes, high anxiety, other personal changes,  irritability due to sleep deprivation, just not feeling like ME…GEEZ…the pumpkin seeds just are not cutting the mustard anymore…lol…and for heaven’s sake watermelon season is long gone.  I am so blessed to have such a supportive husband through this journey and  hats off to all the other husbands out there that are understanding and do not take personal all the goings on of menopausal issues…GOLD STARS!

I am such a faith person and celebrate what Christmas means to me as a woman of God, but let me tell you, I have had to have more than a few one on one conversations over  the last two months.  Life can feel overwhelming when hormonal changes are occurring and YES…although I am usually springing about happy as a clam during the cherished holiday season…it just has not felt the same this year.  I understand that it is probably the combo of everything happening at the same time, but YIKEE.  It is even more awkward that I can’t even offer up a good explanation for feeling high anxiety…I already have an A1 personality type anyway which probably does not help.  On top of that, what the heck happened to my energy, stamina, and everything else that felt like Darla…I mean come on now…this is a double REALLY, REALLY?

OK…I am sharing some very personal things right now and please do not confuse it for complaining…I am letting you know that I, just like you,  go through life, experience what every woman of a young, fit almost 50 can go through and it can SUCK.  YES…I said it…some days, it really sucks to not feel like ME…my plug has been pulled right out of the wall and I am holding onto the cord going OK…now what?  You know me…I do not let things get the best of me…so more research was in order and a trip to the doctor.  I have worked with many women who experience peri-menopause and menopause symptoms and although I suspected that this was indeed the culprit invading my inner body space, I needed to rule out the possibilities of medical issues not related.  Believe me, I would have hit the floor with a positive pregnancy test…love babies, love my children, am a grandmother…but that would have definitely sent me to the peri-menopausal special place for TLC.  Whew…negative…let’s move on and off that subject. 

The beautiful thing about life is that we all experience different things when it comes to reaching menopause…some sail through without a scratch, while others, and that would include me, do not necessarily care for the changes that are happening through the process.  So, through my research, I am  giving a natural herb blend menopausal support supplement a try and am hopeful for a positive result after reading the reviews,  understanding each herb independently and the possible benefits/negatives to the body.  The next few months will tell me if I need to take a different direction, but I will keep a positive outlook and in conjunction with the transdermal hormone creams that I use now, what do I have to lose.  I will let you know how it goes a couple of months into my herbal therapy.

What a subject to write about during the holidays, but HERE IT IS…out of my control, happening right now, and Merry Christmas Darla…ho ho  ho.  One of my fabulous clients shared “look at it this way…you will be able to wear white pants now”.  I had to laugh…she was right…love my clients.  As much as I motivate them, there are days that they motivate me without their even knowing it.  I say, I really enjoy my strong coffee in the morning right now too…especially after a night of visits from the” flash club”.  This is a part of my life that I have no control over, except for the introduction of herbal supplements, but that truly does not change that I am changing.  Acceptance of again, the New Modified Me, feels like it needs to repeat itself through my menopausal journey.  Technically, I will not be in true menopause until I have not had a cycle for a year…WHAT???  Ughhh…so, I can be out and about in my new WHITE PANTS and still be surprised…OH FA LA LA LA LA…JOY JOY JOY JOY. 

Honestly, it can feel unfair, but I have experienced all kinds of unfairness in my life, AND all circumstances have been used to grow me in a positive way to be a BETTER, STRONGER, and even MORE FAITHFUL person.  So, I will look upon this part of my life in the same way, and I CHOOSE TO BE HAPPY.  In fact, I am HAPPY and have so much to be thankful for with my health, meeting the man I can truly say I LOVE and understand fully what that means and feels like, my children, family, friends, clients, and even the fact that I have a roof over my head and a warm bed to sleep in…more than HAPPY…I am humbled and thankful.  So, when the overwhelming Life is Bigger than ME Menopausal Monster tries to creep into the crevices of my mind and body, I will try really hard to concentrate on all the things positive in my life.  This is in fact a journey that will require patience and TLC, and I know that some days will be more challenging than others, but I also realize that even this experience will enable me to help others, and through that, I will be blessed. 

HAVE A VERY MERRY CHRISTMAS and Stay Healthy~

From My Family to Yours

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding! 

 

Have a FABULOUS weekend and upcoming holiday week!

 

Dedicated to my Always Supportive Hubby, Don

Stay Healthy!

Darla;) 

Receive My Stay Healthy Nutrition Guide as a Free Gift and Thank you when you donate to Stay Healthy Fitness...

 

Reliving Old Holiday Traditions and Starting a Few New Ones: Peppermint Hot Cocoa

Traditions are what makes the Holidays so special and coming up with new traditions to celebrate with your family is even better. Every year when we were little we would have a cup of  hot  warm  cocoa with mini marsh mellows while we decorated the tree. I remember feeling so special while holding that cup of creamy sweet chocolate and watching with my brother and sisters as the tree slowly came to life. We were always in our footsy jamies, the red "Annie" ones were my favorite and we always put out a small plate of cookies for Santa by our fire place, a rarity in Phoenix to be enjoyed only once a year on Christmas Eve.






The expectations and anticipations of Christmas come flooding back to me now that I have 4 children of my own. I relish in living vicariously through their utter thrill of all of the magic of the Holidays. Keeping up with most of the traditions that mine and my husbands families enjoyed so much and cherishing the new ones our own little family have started.

Going to Cost Plus World Market every year and letting all of the kids and ourselves pick out one special ornament to hang on the tree is a tradition that we started many years ago with our children. This has proven to be such a treat as the kids bounce out of their slippers every year as we drag out the Christmas boxes and let them rifle through the ornaments finding the ones with their initials and the year marked on them that they chose them and then hanging them perfectly on the tree. I know that we will cherish those ornaments forever and ever.



Making the hot cocoa that literally defines Christmas in my humble opinion is another tradition we have stuck with. I however prefer to make it with a good quality cocoa powder and sucanat or turbinado (organic) sugar  instead of the boxed/packaged/overly processed variety and then adding a bit of pure peppermint extract and using a peppermint candy stick to stir up the chocolate that settles at the bottom of the cup. Mini marsh mellow are of course Absolutely, Positively  still  Required. After all a little bit of marsh mellowy goodness never hurt anybody.

Now, if you'll excuse me I'm going to start a very recent tradition and go sit out in our new bubbly hot jacuzzi. I love living here in the Arizona desert, 58F is the perfect temperature.

What are your Holiday traditions?

Peace, love and peppermint wishes from Simply Healthy Family.