10 Ingredients to Make from Scratch {at Keeper of the Home}

Last week, I posted on 10 Ingredients to Make from Scratch over at Keeper of the Home. Here's an excerpt:

When I first started cooking from scratch, it didn't seem too hard. I gathered my ingredients and followed the recipes. But then one day it hit me: I wasn't buying processed, pre-packaged meals anymore, but I was using processed, pre-packed ingredients to make my "from-scratch" meals. And these ingredients were just as additive-laden as any other store-bought meal. Yikes!

I decided right then and there that, little by little, I'd start learning how to make each ingredient at home. And although it is more time consuming than buying everything at the store, making your own food leaves a huge impact on both your health AND your pocketbook!

Hop on over to Keeper of the Home to read the rest of this post!

T-"Tapping" it to Better Health!

Today's post is neither a sponsored post nor an advertisement. (I've actually never had one of those!) But contributing writer, Mary, is very well-versed in the T-Tapp exercise program, and I asked her to write about it because, quite frankly, it intrigues me, and I wanted to learn more myself! I hope we can learn together through Mary's post! 

Image by ctr 

By Mary, Contributing Writer

Do you have 15 minutes a day to devote to your health and to get in shape? For most homemakers, that is about all the time we can find for exercising. If you want to get in shape but time is lacking, then T-Tapp is for you! 

T-Tapp is a sequence of copyrighted movements designed by fitness expert Teresa Tapp. The goal of T-Tapp is to put the body in alignment to optimize bodily functions.  Getting your body in proper alignment enhances your body’s ability to burn fat, move lymph, and sculpt muscles. 

Image by cempey 

T-Tapp doesn’t require fancy equipment, lots of time, or space - just your tennis shoes and dvd player. 

• T-Tapp utilizes comprehensive, compound muscle movement so that rapid reshaping can take place. What that means is that you are working a lot of muscles in each move to increase your inch loss.
• It is designed to cleanse the lymphatic system and pump the junk.
• It uses mind-muscle movement…it boosts thinking and brain power.
• It is excellent for balancing your hormones.
• It produces long, lean muscles instead of bulky ones.
• T-Tapp is very rehabilitative, especially for the back and knees.
• Gentle enough to do while you are pregnant. (Note from Erin: I need to try this asap!!) 
• But effective enough when you are not pregnant to get you in shape fast…T-Tapp looks simple, but will give you a workout like no other.
• Techniques learned in T-Tapp can be applied to other fitness programs and takes your walking routine to a new level.
• Heals from the inside out.

Image by wanbeijes 

The focus is not on losing weight, but on losing inches. As you exercise you build muscle. Muscle weighs more than fat. Do not watch the scales, but pay attention to how your clothes fit.

It is possible to lose two dress sizes in 4 weeks while T-Tapping. I have met some of the success stories in person. I have been blessed to meet and workout with Teresa by winning two contests and going to the Retreats in Florida. How fun to meet the lady on the screen and other T-Tappers…mostly stay-at-home moms who love the 15 minute concept!  

There are many tricks you can do to incorporate T-Tapp during the day…Try it now…Ribs up, shoulders back, stomach in, and tuck your tail.  This allows you to breathe deeper, improve your posture, and tighten your stomach. Imagine that you have can zip up your stomach and hold it there.

Take deep breaths. Big Inhale…BIG exhale.  Get all the air out. It is possible to shrink those ribs that expanded in childbirth. I lost 3 inches at the bra line through deep breathing at the retreat.

Work during the day doing these tricks and you will notice a difference. When pushing a shopping cart or driving the car, hold the buggy with palms flipped up and thumbs pointed out.  This will help keep your ribs up and shoulders back.

Want to see an example of T-Tapp?  Hoe Downs is a fun 3 minute exercise that I do after each meal to burn calories, balance blood sugar, and trim my lower half.   If I can, I usually go to the rest room after eating and do a set or two.  If you feel like you are getting sick, do some Hoe Downs to pump the lymphatic system and get the toxins out.

Teresa has a Try Before You Buy page to get see some examples of T-Tapp. 

Want to get started with T-Tapp?  Here are some ideas for you:

• Basic Workout Plus -the 15 minute exercise program
• Total Workout-has workouts up to 60 minutes
• MORE program -for those with health concern, need rehabilitation,  or more weight to lose… includes a variety of short workouts, including chair workouts
• TappCore -great for kids or if you just want to do one move at a time.  

If you are interested in seeing what T-Tapp has done for me, click here.  I have many health problems, but most are kept in check or gone when I consistently T-Tapp.  I do not have the energy to jump around, nor do I have the time for long workouts.  

Image by hortongrou 

I do have enough energy to T-Tapp and then it gives me more energy.  I do have 15 minutes a few times a week to improve my health. I do have a desire to feel better and to have more energy to take care of my home and family God has blessed me with. I do have time to sneak in little tricks to activate muscle that aids in inch loss.  

How about you?  Do you have 15 minutes a day to work out to improve your health and lose inches? Think about giving T-Tapp a try.  Because “Yes, you can!” (Teresa’s favorite phrase)

Mary is a farm girl, wife, and homeschooling mom to 2 sons. She is passionate about her faith, family, homeschooling, healthy living and tries to find balance in it all, as well as farm life. She blogs at The Encouraging Home where she tries to encourage others in life and to stay focused on the Lord and the things that truly matter, even through stress, chaos, and trials. It is her desire that women will rise up and take back the challenge of raising their children for the Lord, so we can change future generations and our nation.  

A Recipe for Real Food

By Elsie, Contributing Writer

It's been a year since I got real with food. These past twelve months or so I've tackled many new recipes, and, in the process, have learned that the real food journey is, itself, like following a recipe. 

It's not a very precise recipe, and there's no specific formula, but in my mind the recipe for real food has perhaps four main components:

- Pleasure

- Curiosity 

- Patience

- Clean ingredients

I'm positive that food is meant to be enjoyed—when you eat it, when you prepare it, and even when you gather it. Especially when you eat it.  

But eating won't be as pleasurable if you aren't first bitten by curiosity. Curiosity might've killed one unfortunate cat, but in our case it's more likely to usher in a kaleidoscope of new flavors, textures, and methods. To delve into real food you have to be curious. You have to genuinely wonder “why does it matter if I soak my grains?”, “Does raw milk taste better than pasteurized?”, “Can I have a sweet tooth and still be loyal to Weston A. Price?”  

But eventually your musings over these things may turn to muddling, as you inundate yourself with recipes, processes, advice, make-overs, health benefits, etc., etc.... I'm sure that no real food writer is trying to overwhelm their readers.  

Many, many people advocate baby steps when approaching real food and offer tips to keep things simple.  

You're probably overwhelmed because you allowed yourself to be.  Slow down and savor the journey like you would a silky custard smothered in raspberries (or whatever berry you're most in love with).  

Making a switch to real food takes a tremendous amount of patience and perseverance, even if you didn't eat fast food every day before the change.  It will take patience to let the beans soak and the broth simmer and patience to let the new methods soak and simmer in your brain.

Apart from a proper mental attitude, when it comes to creating real food clean ingredients are the basic building blocks.  Pre-real food I dutifully read Nutrition Facts on all my food labels. But after learning more about fats and sugars and calories, I've discovered that the facts I really want to know are listed in the ingredients.  I started putting items back on the store shelves that included things like high fructose corn syrup, MSG, and hydrogenated oil.  

But I realized that sometimes when you eliminate all the questionable ingredients, you're left with something rather basic and probably not very tasty.  It might not be bad for you any more, but its sheer boringness might have you longing for processed sausage-and-egg toaster pastries all over again.  Avoiding bad ingredients may make you realize how much you depend on food chemists for flavor in your food.  

Consider the lowly bowl of oatmeal.  It's good for you and it's filling, but it's just not what you'd pick for your birthday breakfast.  Thankfully, for every unsavory ingredient that you've avoided by opting for oatmeal there are exponential possibilities to add flavor back in.  Top your oatmeal with raw honey, cinnamon, nutmeg, cherries, blueberries, sausage, mangoes, coconut milk, or maple syrup and you begin to get the idea: there's fun and freedom in following a real food recipe. 

Not only do alternatives offer an endless spectrum of flavor, but they give you an opportunity to amplify the nutrition.  There are many ways to substitute for some of the ingredients you might want to avoid most:

- Instead of eating sugar or artificial sweeteners, experiment with rapadura, molasses, fruit purees, maple syrup, raw honey (probably easier to get your hands on than raw milk!), and things that lend sweetness like cinnamon, nutmeg and coconut.  

- Instead of MSG, entice your taste buds with fresh herbs and spices like ginger, chipotle, pepper, cumin, and garlic.

- Instead of food made with hydrogenated oil, make your own with coconut oil, olive oil, butter, and animal fat.

- Instead of dyes, add color to meals with fruits and vegetables. 

Maybe sometimes you've felt like I did a year ago: restricted by how much you “can't” eat on a real food diet.  Forget it!  Start exploring ingredients and variety will rock your kitchen.  

Elsie loves to express herself through words and through culinary creations. The food she makes is a reflection of her experiences--whether the homemade comfort food of a happy childhood, the flair of Latin American cuisine borrowed from her family's time on the mission field, or the rich and hearty fare of restaurants and pubs she visited during her ramblings in Switzerland and Oxford. Elsie and her new husband Eric live in Michigan.The couple enjoys pursuing a simple, natural life.

Someday Elsie hopes to write books that reflect her experiences, but in the meantime she's discovered that her blog, Back to the Source, is the perfect venue for combining her love of words and of food. 

Aspartame: Why Sugar Free Foods Could Cost You Your Health {What *Are* You Eating?}

 Today, we begin a new series on the hidden additives that make their way into the food we eat every day. This series is not meant to condemn but to encourage and educate you to make wise choices about what you put into your body!

Artificial Sweeteners (Splenda doesn't contain aspartame)

By Brandy, Contributing Writer

There are hundreds, if not thousands, of “food products” on the market today that are either labeled sugar free or no sugar added. To many people, that sounds like a good thing. But let me assure you, it most likely is not.

Most of these products contain artificial sweeteners, the most common of which is
aspartame.

For those who may not know, I was diagnosed with Type 1 (Insulin Dependent) Diabetes when I was 2
years old (almost 28 years ago). For this reason, the topic of artificial sweeteners is especially important
to me.

So many people are unknowingly poisoning themselves because they have been told that they are actually doing something healthy. I am here to be a whistle blower and tell you that aspartame has no place in anyone’s diet.

Artificial Sweeteners (Splenda doesn't contain aspartame)

WHAT IS ASPARTAME?
Aspartame is the most commonly used calorie free sweetener on the market. It is almost always the
sweetener used in diet drinks including diet soft drinks, Kool-Aid, juices, crystal light, etc., and is in most other sugar free/no sugar added products, such as pudding, ice cream, yogurt, popsicles, and so on.
It can also be found in the little pink and blue packets as nutra sweet or equal. Most importantly, it
is, quite simply, a poison; a neurotoxin (or excitotoxin) that has been shown to damage the human neurological system in ways that can be, quite frankly, horrific.

WHAT DOES ASPARTAME DO IN THE BODY?
An excitotoxin is a substance that causes the nerves to fire over and over again until they eventually
wear out. It “excites” the neurological system when there is no reason for it to be stimulated.
Aspartame has been shown to cause , headaches, dizziness, vertigo, migraines, brain tumors, seizures, tinnitus, numbness in the legs, joint pain, depression, anxiety attacks, blurred vision, memory loss, Alzheimer’s, and more.

It has also been linked to neuropathy and retinopathy, which are the two most common complications associated with diabetes. Coincidence? I think not!

Aspartame poisoning (yes, there is a medical diagnosis for aspartame poisoning) has even manifested itself with symptoms that mimic
multiple sclerosis, lupus, and other auto-immune diseases.

Yeah…are you starting to wonder why on
earth it was ever allowed in our food in the first place?
We all know that most foods (or food-like substances) change entirely as they go through our digestive
system.

When aspartame is ingested, it is broken down into metabolites. Two of these metabolites are…are you ready for this?...formaldehyde and ethyl alcohol (ethanol)! Yes, you read that right.
Formaldehyde is what we preserve dead bodies with. Wikipedia says this of formaldehyde, “In view of
its widespread use, toxicity and volatility, exposure to formaldehyde is a significant consideration for
human health.

On 10 June 2011, the US National Toxicology Program has described formaldehyde as "known to be a human carcinogen." And Wikipedia defines ethanol as a “volatile, flammable, colorless liquid. It is a psychoactive drug and one of the oldest recreational drugs.”

Isn’t that nice? I would bet that most people sipping on their Diet Dr. Pepper or Coke Zero don’t really understand what they are putting in their bodies. And if they did, I HOPE they would immediately throw it in the trash!

Image by lisapizza

ARTIFICIAL SWEETENERS AND PREGNANCY

When I was pregnant with my second, I was given a packet of information about pregnancy from my
OB/GYN. It contained pamphlets and print outs with recommendations for all sorts of things regarding
being pregnant.

Imagine my horror when I got to the one that said that up to 2 diet drinks per day were perfectly safe for mommies to be!!

Aspartame is especially dangerous during pregnancy. Excitotoxins cross the placental barrier and are absorbed into the baby's blood. Studies have shown that it actually becomes 4 times more potent
in the baby's blood than in the mother's. Based on what you've already read, you can imagine that a
baby's developing brain and nervous system could be greatly affected by these toxins. I beg you, if you
are pregnant or trying to conceive, DO NOT eat or drink products made with these toxins!

HOW WAS ASPARTAME DISCOVERED?
This is actually kind of a funny story. Would you believe that aspartame was discovered by accident?!
That’s right. A scientist who was formulating a new anti-ulcer drug accidentally spilled a substance
from a test tube on the counter. He apparently got some on his finger at some point and then, when he
licked his finger to turn a page in a book, noticed something sweet.

Hmmm…he must have thought, “If it tastes sweet, I bet we can eat it!” Even though trial after
trial showed monkeys and rats developing brain tumors and cancer, it still was passed as “safe” for consumption in 1981 (only a few years prior to my diagnosis).

I often wonder if the drug that was being tested during aspartame’s discovery was ever approved…

WHAT SWEETNERS CAN I USE?
As I mentioned above, I have lived with insulin dependent diabetes for almost 28 years. I am so thankful that my parents never pushed diet/sugar free foods on me, and even though I had no knowledge of their harmful effects, I never took a liking to them.

I am a huge proponent of using real food, the way
God created it. In our household we use raw honey, organic maple syrup, and stevia to sweeten just about anything that needs it. When baking, I occasionally use unrefined organic sugar.

To read more about my personal story with diabetes and how I use real food to manage it, please visit this post at Kitchen Stewardship, 6 Steps To A Real Food Diabetes Diet.

Because I use whole food ingredients in just about everything I make, my blood sugars are not
affected like they would be by processed foods.

It takes very little raw honey or maple syrup to
sweeten things, and when combined with whole grains and wholesome fats, such as coconut oil (more on coconut oil here), the carbohydrates are absorbed much more slowly into the blood stream. Stevia
(a natural herbal sweetener) is calorie free, but does not carry the terrible side effects that aspartame
does!

Those with diabetes (Type 1 or 2), of course, need to use moderation when consuming carbs or sugars
of any kind, but natural sugars and whole foods break down differently in the body than their refined
counterparts.

For some recipes that I consider to be diabetic friendly and health promoting, please visit my Recipes section.

IN CONCLUSION
I hope that you have been educated, empowered, and enlightened by this post and that if you or
someone you love uses artificial sweeteners, you (or they) will be prompted to stop today!

I would like to point out that MSG(Monosodium Glutamate, which is a common food additive) is also an excitotoxin.
For more information on these harmful substances and how to recognize and avoid them, please visit
this post, Stop Poisoning Yourself!! Aspartame and MSG. Also, you may want to visit this recent postby Katie at Kitchen Stewardship about aspartame.


Sources: http://articles.mercola.com/sites/articles/archive/2010/09/15/aspartame-side-effects.aspx, http://www.womentowomen.com/healthyweight/splenda.aspx

Brandy is a full-time homemaker, has been married to the love of her life for 7 years, and is the mommy of two amazing little boys. The two most important things in her life are her relationships with God and her family.  She is living the abundant life with her wonderful husband and sons and is constantly learning how to walk in the fullness of the promises of God.Her mission is to share the message of health and wellness according to the Word of God and traditional wisdom! She blogs at Living Water Health and Wellness. 

*Disclaimer: Neither Brandy nor I are health professionals, and any health decision you make should be after conducting your own research. My family (Erin) cannot currently afford raw milk, and it is illegal to sell it in my state. 

Traditional Tuesday, Fat Tuesday, Women Living Well, Healthy 2Day Wednesdays, Simple Lives Thursday, Pennywise Platter, Live Renewed, Fight Back Friday, Living Well Blog Hop, The Prairie Homestead, Growing Home, Raising Homemakers,  Frugally Sustainable,  Deep Roots at Home, Homemakers Challenge, The Better Mom,  Monday Mania, Real Food 101

10 Steps to Keep Fit During the Holidays

I'm so excited to have contributing writer, Mary, of The Encouraging Home, posting today! Mary knows a lot about maintaining a healthy lifestyle--and she does it while living on a farm and homeschooling her two boys! Be sure to stop by her blog--The Encouraging Home!

Image by sh0dan 

This is the most difficult time of the year to be healthy and keep fit. There are parties and sweets everywhere. It is okay to enjoy these things with family and friends, but in moderation. To stay healthy during this season, you must have a plan to stay fit and healthy.

Image by getwired

1. Drink plenty of water – You normally need to drink at least 8 glasses of water for your health.  If you are tempted to fill up on sweets, drink an extra glass or two of water to control your appetite.  It is good for your health, keeps you hydrated, and flushes the junk from your system.  Add lemon in to remove toxins and add flavor.  Add in a few drops of liquid Stevia to make lemonade.  Peppermint essential oil is excellent to add in for digestion. 

Image by porah

2. Get enough sleep- It is so easy this time of year to get up early and stay up late with all that has to be accomplished. It is important to have enough sleep to keep your immune system functioning properly as well as having enough energy to get through the holidays.  As a bonus, you will be a nicer person to be around.

3. Take your vitamins and supplements- When you are so busy, it is easy to forget to continue with your health routine.  During this time of busyness and sickness, you need to keep your immune system built up. 

Image by januszek 

4. Remember to eat regularly – Do you ever forget to eat when you are so busy?  I do.  Then I am hungry and often choose junk food for a quick energy boost, which makes me feel worse.  One thing healthy, fit people know, is that you must maintain a consistent eating schedule. Remember to eat a healthy breakfast to start your day off right and then choose healthy snacks in between meals.

5. Try to eat healthy when possible- You know that you are going to be at places where there is unhealthy food.  Try to choose the healthy options when possible. A good source for healthy snacks is Healthy Holidays.  If you do eat sugary snacks, try to do so in moderation.  

6. Give yourself permission to cheat a little- You know you are going to do it, so do not beat yourself up about it.  Tell yourself that you can have a few sweet treats every so often, so you will not go crazy when you finally do eat sweets.

                                                  Image by LotusHead

7. Continue or begin an exercise routine –It is important to stick with your exercise routine.  If you continue during the holidays, you will not have as much work to do afterwards. My exercise of choice it T-Tapp.  It is designed to cleanse the lymphatic system while you are losing inches. You can work out for 15 minutes using no equipment and a little space. This is a wonderful fitness program for anyone, but especially for moms who do not have much time. 

If you are interested in seeing what T-Tapp has done for me, click here.

Image by cienpies 

8. Set goals for your fitness program – Determine that you will work out for 15 or 30 minutes at least 3 times each week.  Or decide that you will walk on the treadmill so many days per week.  Setting goals will keep you on track.  Don’t wait to make getting fit part of your New Year’s Resolution, start now. You will be thankful that you did when January comes.

Image by Wia-Tirol 

9. If you fall off the fitness wagon, climb back on- Sickness, stress, and this busy time of year makes it easy to quit exercising.  I have been falling off the wagon most of the year and running after it to climb back on. I feel much better when I can start back.

                                                                                                Image by zitherica 

10. Listen to your body and rest when needed-Try not to stress out about all the good things you should be doing. This season is stressful enough without adding to it. There are times when you just need to rest, when all of your plans fall apart.  I am experiencing this right now due to sickness. None of my plans are being accomplished.  I am starting to do a few things as I feel like it, because I know it will help me heal quicker. Give yourself a break and do not put too much pressure on yourself. Tomorrow is a new day. Enjoy the holidays as much as you can.

What do you do to stay healthy during the holidays?

Mary is a farm girl, wife, and homeschooling mom to 2 sons. She is passionate about her faith, family, homeschooling, healthy living and tries to find balance in it all, as well as farm life. She blogs at The Encouraging Home where she tries to encourage others in life and to stay focused on the Lord and the things that truly matter, even through stress, chaos, and trials. It is her desire that women will rise up and take back the challenge of raising their children for the Lord, so we can change future generations and our nation.  

I'm linking up with: Homestead Barn Hop, Monday Mania, Traditional Tuesday, Fat Tuesday, Works for Me Wednesday, Women Living Well, Healthy 2Day Wednesdays, Simple Lives Thursday, Live Renewed, Living Well Blog Hop, Fitness Friday, Watcha Got Weekend