How To Tuesday: All Natural Nourishing Face Spray

Sometimes the best things in life are the most simple. Today's post is inspired by that concept. Each year, as winter approaches my skin tends to get dry and lifeless. Now, I could run out to the store and pick up an expensive, chemical laced product and just call it a day but I prefer to see what I can make myself with pure, simple ingredients.

I actually made this spray last Thursday and I have been using it twice a day everyday as a test  before writing this post. So far I am very pleased with the results. My skin feels softer and looks brighter.  In case you are wondering I have combination skin which tends to lean more on the dry side, especially in the winter. This spray will work on all skin types but if you have particularly oily skin you might add a few drops of Witch Hazel.

What You Need:
~1 cup of filtered water
~Pure Vitamin E oil
~The petals from 2 Roses OR pure rose essential oil drops. (Make sure the type of oil you use is safe to be applied onto skin. Do not use aromatherapy oils)
~Small spray bottle.
Optional: Witch Hazel if you have oily skin.

Directions:

Bring the 1 cup of filtered water to a rolling boil and then place your rose petals into the water. Reduce heat to medium and let the petals boil for about 2-4 minutes. Then remove the pot from the heat and let it stand until cool.

 

Once the water is cool fill your spray bottle about 3/4 full with the rose infused water. Add  2-3 drops of Vitamin E oil to the bottle. If you want a more moisturizing spray add a few more drops of the oil.
If you have oily skin you can add a little witch hazel to create a gentle toner for your skin.

Shake the bottle vigorously and hold it about 6-8 inches from your face. After you have cleansed your face, close your eyes, and spray the rose infusion all over your face. Let the mist dry and then apply your regular moisturizer or serum.

Enjoy and I hope you all have a beautiful day!

Peace,

C

Essential Health Foods For Just $1.

Today I wanted to share with you some of the health foods I have found and frequently purchase at my local Dollar Tree store. One reason people give for not eating healthy is that health foods are just too expensive. That can be true if you don't know where to shop. I found these items particularly helpful when I was in college and money was very tight.  

There are some health foods you can't get very thrifty with like specialty foods and organic produce. So my thinking is to save where you can so you can spend more on those specialty foods. I know there are Dollar Tree stores in the US and Canada but I'm not sure about the rest of the world.  I've been to similar stores in the UK so I encourage everyone to look for these items in their local "dollar" store. 

I chose these items based on ingredients and overall nutritional value. 

1. Flax Seed.

2. Quick Oats.

3. Tea bags. My favorite kind is by the brand Queen's Choice. 

4. Sugar In The Raw. 

5. Dry black beans. I've also seen dried kidney and pinto beans but it seems to depend on the store. 

6. Brown rice. 

7. Organic Soy Milk. 

8. Luna and Cliff Bars

9. Sea Salt

10. Seasonings. (Cinnamon, garlic, cayenne,etc. )

11. Frozen white fish. Not all Dollar Tree stores have a frozen section but the ones that do have a pretty good selection.

12. Frozen veggies and fruit. 

13. Canola spray for cooking

14. Rice cakes

15. Nuts, seeds, and dried fruit. 

16. Tuna in water. A nutritionist once told me to limit canned or pre-packaged tuna to 1-2 times per week but, if you're in a hurry or on a budget it's a much better option than the dollar menu. 

Aside from food products I have also found some personal health products which I buy on occasion. 

1. Vitamins. You should check the ingredients for each type though. I like the Vitamin E and Gingko Biloba.  

2. Antacids

3. Epsom salt for soaking sore muscles. 

4. Intimate cleansing wipes. Is that TMI, ladies? Sorry!

5. Toothpaste and toothbrushes 

Alternatively there are things I absolutely stay away from at these types of stores because of the dangerous chemicals they can contain.

~Body lotion- Holy parabens!

~Cookies, candy, chips- Sucralose. 

~Juice-100% sugar water

~Coconut water- This is a tricky one. It seems healthy but if you look at the ingredients they add a 

bunch of extra sugar. 

~FullBar- This looks like an innocent granola bar that is supposed to suppress your appetite but it's loaded with chemicals. 

As always you should look at the ingredients of each individual item because some products can vary from store to store. 

Let me know if you have visited a similar "dollar" store and what items you've found! I love being healthy and I love a deal. 

Have a fabulous day!

Peace, 

Courtney

  

How To Tuesday: Gluten-Free Chips

Good Evening! For some of you this will be more of a "How To Wednesday" since I'm posting it so late on Tuesday. Sorry about that. I've been feeling sick with a bad cold.

This past weekend I made a trip to Trader Joe's while I was in the DC area and I picked up one of my favorite items to make my own chips. These brown rice tortillas cost $1.99 for a pack of 6 tortillas. They are wheat and gluten free so your tummy will stay happy while you enjoy this snack.

 

You can also use this same process with any tortillas you like. I find these chips are great on their own or with hummus. Enjoy!

What You Need:

~Tortillas
~Sharp knife
~Cutting board
~Olive oil
~Sea salt or your favorite spice
~Vented pizza pan or baking sheet

Steps:

1. Preheat oven to 350 degrees.
2. Using a sharp knife lay one tortilla on the cutting board and cut into bit-sized pieces.

 



3. Next place your tortilla pieces onto the pizza pan or baking sheet. If you use a baking sheet make sure to spray it with a little cooking spray.

 

4. Combine a little olive oil and sea salt into a small dish. You can also add in garlic, cayenne, or any spice you like.

5. Using a pastry brush or the back of a spoon lightly spread a little of the oil and spice mixture on the tortilla pieces. If you are using the Trader Joe's brown rice tortillas you need only a very little amount. If you use too much the chips will burn.

6. Bake the chips at 350 degrees for 8-10 minutes or until they are golden brown. If you are using a baking sheet flip the chips half way through the baking time to brown both sides.

Here is the finished product:

These were so delicious I may or may not have eaten all of these in one sitting. Opps!

I hope you all are having a fabulous day and if you have any other suggestions for How To Tuesday please comment below!

Peace,

C

How To Tuesday: Make Your Own Kombucha

Hello lovelies.

Today I am sharing my method for making Kombucha. Kombucha is a probiotic tea made from a mushroom culture. If you've never seen a Kombucha culture it may look a bit scary, like something from a science lab, but it is completely safe. Drinking Kombucha regularly helps balance the PH in your body. This is especially important if you consume alcohol or coffee. Kombucha also aids in digestion, is high in antioxidants, and boosts energy levels. It has also been said that Kombucha prevents grey hair and helps relieve depression, but those statements have not been evaluated but any medical organization. If you have serious health concerns or are pregnant you should consult your doctor before drinking Kombucha.

I started drinking Kombucha because I was experiencing mysterious stomachaches that not even my doctor could figure out. I tried over the counter medicine and nothing worked so I decided to search for a natural remedy.  I've found drinking Kombucha has really helped regulate my digestive system. I rarely have those horrible stomach pains or cramps anymore.  I also notice a definite increase in energy and an elevated mood when I drink Kombucha.


What You Need to Get Started: 
1 Gallon glass jar or container. Never use plastic to brew Kombucha.
32 oz of filtered water
Extra filtered water to top off brew
4-7 tea bags. Organic non-flavored tea is best. I like to use black tea. It is best to only use one type of tea per SCOBY. You can always add flavors in the second fermentation.
1 cup of sugar
Dish towel or cloth
Rubberband
Kombucha SCOBY (the culture)
1 cup starter tea. Usually cultures will come packaged in this liquid. If you get a SCOBY from a friend just ask them to include some of the tea.
Vinegar for sanitizing Kombucha container


Steps for Successful Brewing: 

1. Sanitize the glass container with vinegar. Do not use soap as it will kill the Kombucha culture.

2. Bring 32 oz of water to a boil and add your tea bags. Let the tea brew for about 10 min. Remove pot from heat.

3. Stir in the 1 cup of sugar.

4. Let the tea cool slightly and then add it to your glass jar or container.

5. Gently place your SCOBY into the tea mixture along with about 1 cup of the starter tea.

6. Add cold filtered water on top, leaving about 1-2 inches of room.

7. Place the cloth over the opening of the jar and secure it with a rubber band.

8. Sit the jar in a dark, warm place in your home.

9. Check your brew everyday for signs of mold. Mold is uncommon but if your culture develops mold you have to throw the whole brew out and start over with a new culture.

10. After 7 days taste the Kombucha. If your brew is too sweet let it brew for a few more days. If it is too tart decrease your brew time in the next batch. For too tart or vinegary tasting batches you can add some fruit juice to them to even out the taste.  A good brew will be slightly carbonated and you will be able to see strands of yeast developing.


This is the basic recipe for making Kombucha. After you have brewed the Kombucha you can put it in separate glass jars or bottles for a second fermentation. Simply add fruit and let it ferment for 24-48 hours.  My favorite fruits to add are pineapple, strawberries, and blueberries. You could also add a little 100% natural fruit juice as a flavoring.

If you need a starter SCOBY let me know in the comments section as I always have extra cultures and I would be happy to send you one.

Happy Brewing!

C

How To Tuesday: Cure A Stomach Ache Fast!

Hello Friends.

Today I wanted to share with you a really easy, yet effective way to cure a stomach ache. My stomach has been bothering me lately and I find this little concoction works really well.

As you can see there is a bottle of the obvious generic antacid tablets which I always keep on hand. They work well to cure a minor upset stomach but for a more serious stomach situation I turn to my spice pantry.

If you don't already have crushed mint in your spice collection I highly recommend it. When my stomach starts getting sassy with me I like to add 1/2 tbsp-1tbsp of crushed mint to 16-20 oz of green tea. This Green Tea Kombucha by Yogi Teas is a particular favorite of mine and the Kombucha adds extra digestive benefits.

If your stomach is feeling especially icky you can also add a sliver of fresh ginger to the tea.

Side Note: I have seen peppermint and ginger oils sold in health food stores. Adding 1 drop of each the peppermint and ginger oil in your tea or hot water will provide the same relief. You need to make sure you are purchasing oils meant for consumption and not aromatherapy oils.

The Science Behind It All

This combination of ingredients is no accident of experimentation. All three have very specific properties which promote stomach ache relief and digestive health.

Peppermint is a natural carminative which stops bloating and gas. It can also relieve indigestion by calming any excess of acid in the stomach.

Ginger contains ginergols and shogoals which relax intestines, eliminating nausea and cramps. It is also a mild anti-inflammatory and promotes healthy circulation within the body.

Kombucha is an ancient remedy but has recently gained popularity for its probiotic benefits. Kombucha contains good bacteria which helps your stomach more easily breakdown hard to digest foods and harmful yeast. The carbonation can have a similar effect to drinking a Sprite for a stomach ache, but without all the nasty chemicals and sugar.

The next time your stomach starts aching, fear not. The cure is right in your cupboard.



Be Well,

C







Sources:
http://health.howstuffworks.com/wellness/natural-medicine/herbal-remedies/peppermint-herbal-remedies.htm

http://health.howstuffworks.com/wellness/natural-medicine/herbal-remedies/using-ginger-to-treat-upset-stomach.htm

http://www.foodrenegade.com/kombucha-health-benefits/

How to Tuesday: Bad to Better

Hello lovelies!

Today I wanted to share with you a little baking "How To" since my last two Tuesday posts were beauty related.

Recently I was cleaning out my cabinets and I found a random blueberry muffin mix. It wasn't an extremely unhealthy mix but it wasn't exactly nutrient rich either.  I thought about donating it to a local women's shelter but when donating food I have one strict rule of thumb: never donate something you wouldn't want to eat.

Instead of tossing it completely I decided to take the mix and see what I could do to make it a little more nutritious.

 To bring down the glycemic index and add extra protein I added one scoop of NutriBiotic Vanilla Brown Rice Protein powder to the muffin mix.



In place of the milk the recipe called for I added half organic plain yogurt and half water. I find that adding yogurt helped balance the protein powder, which can sometimes dry out your batter or leave a chalky taste. Luckily I have never really noticed a chalky after taste with the NutriBiotic protein powders. The yogurt also added protein and calcium to the muffins.

For another boost of nutrients I added about 2 tbsp. of sesame seeds to the mix. Sesame seeds are a great source of copper, zinc, magnesium, calcium, and iron.You could also add chia seeds, chopped almonds, or walnuts.

I then mixed it all together with a wire whisk. I find using a whisk is the easiest way to mix protein powder into batter.



I decided to make mini muffins for a little built-in portion control.
 Using a measuring spoon I scooped in 1 Tbsp. of batter to each mini muffin mold.

I then followed the baking instructions on the packet, checking the muffins every 5 minutes.

Ta da! Bad to better.





 I did end up taking some of the muffins into a women's shelter and they went over great!



Try this yourself with that muffin or cake mix you have sitting in the back of your cabinet. I would love to know what you added or changed to make the mix more healthy. Let me know in the comments below!

Also, check out this website I found that has nutritional information for all your favorite healthy foods. I literally just spent an hour browsing this site. Love it!
http://www.whfoods.com

Peace, love, and baking!

C

Motivation Monday: Affirmations

Ok, I know some people will read the title of this post and think, "Affirmations are so cheesy."  Affirmations can be really cheesy and can make you feel like you're sitting in the dentist's office staring at one of those motivational posters with a cat hanging from a branch. I promise you the benefits of giving yourself affirmations outweigh any cheese factor.

In my line of work I am often trying to help people solve a problem or crisis. Many of the people I talk to have lost their motivation in life which makes them feel very depressed. This is often the result of some event like a job loss, loss of a family member, or anything disappointing that has happened. I have found that using affirmations can help get back that lost motivation or strengthen the motivation a person already has. 

These are some of the affirmations I find most helpful. They are great for daily use or whenever you're feeling upset.

"I am worth it." 

~This seems so simple but whenever something bad happens a little voice creeps in trying to break down our worth. You can also add intentions after this phrase. "I am worth it to take care of my body." "I am worth it to apply for that job." 

"I am in control of my actions and decisions"

~This is a big one. Control is a bigger force than we all know. When we feel our control over something has been taken away it can cause us to lose hope or to over exert control in another aspect of our life, sometimes to an extreme. Maintaing balance is important for health and happiness. 

"I choose happiness."

~Sometimes happiness comes naturally but other times we have to choose to be happy and we have to choose to not let the negative emotions take over. 

"Today I will do my best."

~ The brain is a powerful machine and if you tell it to perform well, it will.

"Today is going to be a great day."
~Starting your day with this can be a game changer. I believe we all have the power to set our selves up for daily success and happiness by taking in positive thoughts first thing in the morning.

"Don't take it personal."
~I got this one from the book, The Four Agreements by Don Miguel Ruiz. We can cause ourselves pain by thinking another person's actions were directed at us even if they weren't. Sometimes people are just plain inconsiderate of the world around them but that doesn't mean they are specifically trying to hurt us.

"I have the power to make things happen."
~Remind yourself that you are strong enough to make your goals happen.

"I got this!"
~This is good to use right before an exam, presentation, or any event where you need to perform well. Remind yourself how awesome you are and you don't even need to worry because you are going to rock.

"I will stay in the here and now."
~ Enjoy and take in each moment as it comes. Try not to make assumptions about what will happen in the future based on a single event. Plan for the future but work in the present. You cannot change the past or predict the future but you can control your actions in the present moment.

Lastly, using self-validation is very helpful.  There won't always be someone there to pat us on the back and praise us for a job well done. There also may be times when no one is there to hug us and tell us that everything will be OK. So, we have to do this ourselves. Think about what you wish someone would say to you in that moment and simply say it to yourself. Repeat this as many times as you need.

An example of this is :
(Speaking to yourself) "It is OK to feel angry or sad. You have a right to feel this way. It is normal to have this reaction. It's OK. Although things are not going well right now, it will get better. You are strong enough to get through this. You are worth it to keep fighting and to get past this pain."


Try repeating these affirmations 5 times daily and see how much better you feel.

If you try one of these affirmations let me know how it worked for you in the comments below. I hope you all have an amazing week!


Peace,

C