Homemade Almond Butter

Start out with raw, organic almonds. I suggest almonds from Food to Live because they are organic and unpasteurized, which preserves the healthy enzymes within the almonds. You can buy the almonds in many different volumes, but I suggest to start out with just one pound.

1. First, you need to blanch the almonds (remove the shell). People with sensitive stomachs may have a hard time digesting the shells. Also, phytic acid found in the shell of the almond can hinder the absorption of minerals like iron and zinc. Blanching is a simple process. Put the almonds in a large bowl that can withstand boiling water. Add boiling water to the bowl until all the almond are covered. Let them sit in the water for 2-3 minutes then rise with cold water.

Now you can slip the shells off the almonds.

2. After blanching your almonds, put them back in the bowl, add enough water to cover the almonds. Add one tablespoon of salt per pound of almonds, cover, and let them soak (sprout) for at least 6 hours or overnight.

3. Drain the almonds. At this point they are too soggy use for recipes. If you have a food dehydrator, add the almonds and dehydrate at 135 degrees F for 24 hours. You can also put the almonds in your oven at the lowest setting (125 – 135 degrees F) for 24 hours. Anything hotter than that, you will breakdown the healthy enzymes in the nuts.

Ok, now you have dehydrated the almonds you are ready to make the almond butter. In order for the almond butter to mix well, make sure that the almonds are still warm when you put them in the food processor. If they are cool throw them back into the dehydrator or oven for 10 minutes.

Ingredients

- 1 cup organic almonds

- 1 1/2 tablespoons coconut sugar

- 1 tsp organic, raw honey

- 1/2 tsp cinnamon

- 1/2 tsp salt

- 1 tsp coconut oil

- 1/4 tsp nutmeg

Place the almonds into a food processor and turn it on. Because the almonds are dehydrated and warm, it will only take 5 - 10 minutes to turn it into butter. At first it doesn't seem like it will ever turn into butter, but be patient! First, it will look like chopped nuts, then it will start to look grainy. At this point you may need to stop the food processor and scrap the almonds off the sides. Turn the food processor back on and you should have butter in no time. 

Once you do have butter, scrap everything out of the food processor into a bowl. Add all the other ingredients and mix well.

Ta-da! You have home made almond butter! Enjoy!

Balancing Emotions

A balance of emotions is not easy feat. We live in a world of emotional ups and downs. Take it from me because I am a hot mess! I am a military veteran, a spouse to an active duty member who is currently in South Korea for a year, a mother of two young boys, and a full time graduate student. On top of all of that, anxiety and depression run in my family and my anxiety was aggravated by my military service. I struggle to have a "balanced" day. I stared getting into essential oils because I was looking for natural alternatives to just about everything in my day such as cleaning products and health and wellness. Sleep has evaded me since I joined the military and became a mother. The first oil I tried was Lavender and I had some success, but the oil blend that has put me into a restful sleep is Serenity. doTERRA's Balance blend has been the best oil for me to ground my emotions through out the day.

I am excited for what the future hold though because doTERRA is releasing their Emotional Aromatherapy kit on OCTOBER 1st. This kit will truly help balance out your wide range of emotions.

Individual oils will not be available until DECEMBER 1st.

Make your orders with me! healthyfitmamablog@gmail.com

Improve Your Skin's Appearance Naturally!

Yesterday I went to see my esthetician for some routine maintenance and to relax. She said she was impressed with how great my skin looked compared to the last time she saw me (it has been awhile). I told her that I had switched skin care products about 6 weeks ago to doTERRA's Essential Skin Care line, which included a face wash, toner, tightening serum, and anti aging moisturizer. She told to keep using it because she said my skin looked great!

Here is why it works:

1. Face Wash

This product uses Melaleuca and Peppermint oils. Melaleuca is renowned for its cleansing and rejuvenating effect on the skin. It helps to protect the skin from environmental threats and promotes immune function. Peppermint has a calming and cooling effect on the skin. It is great for clearing away make-up and dirt!

2. Pore Reducing Toner

It includes Lavender, Ylang Ylang, and German Chamomile. Lavender can soothe skin irritations and reduce the appearance of skin imperfections. Ylang Ylang helps provide antioxidant support to the skin. This product will visibly reduce the size of your pores. The toner will also balance skin tone.

3. Tightening Serum

Frankincense, Sandlewood, and Myrrh make up this beauty. These three oils support cellular function, reduce blemishes and skin imperfections, and promote healthy skin. It reduces the appearance of wrinkles and fine lines by maintaining moisture.

4. Anti Aging Moisturizer

This product includes Lavender, Jasmine, Geranium, and Frankincense. Together, these oils reduce fine lines and wrinkles, increases skin clarity, and balances tone.

Another product that I have recently added to my routine is Immortelle Anti Aging Blend. This is a roller bottle that includes Frankincense, Hawaiian Sandlewood, Lavender, Myrrh, Helichrysum, and Rose. Again, it works to reduce blemishes, fine lines, wrinkles, and other signs of aging.

You can buy the entire skin care line here!

Beef Stew

When I was a kid I did not like any type of stew. The thought of multiple food groups touching each other was horrifying, but like most people, my food preferences have changed with age. Here is a great beef stew recipe that I really, really love! You will need a slow cooker for this recipe.

Ingredients:

- 2 pounds of grass-fed stew meat (I use Angus beef and then cut it into cubes)

- 3 slices of bacon

- 1 large sweet onion, chopped

- 3 carrots, cut in one inch chunks

- 8 oz package of mushrooms, peeled and washed

- 3 cloves garlic, minced

- 1/2 cup of green peas

- 2.5 cups beef broth (I use my own homemade beef bone broth)

- 6 oz can of tomato paste

- 3/4 cup dry red wine (Cabernet is best)

- 1/2 tablespoon of salt

- 1 teaspoon of thyme

- 1 bay leaf

Directions

1. In a medium sauce pan, cook bacon to desired crispiness. After you are done cooking to bacon, set it aside and reserve the bacon fat.

2. Use the same sauce pan and heat 1 tablespoon of bacon fat over medium high heat. Ensure the pan is very hot, then add stew meat and brown on all sides. *When the pan is really hot you will be able to sear the meat instead of pulling a lot of juices from the meat. Transfer seared meat to slow cooker.

3. Turn heat down to medium and add onions. Cook for 5 minutes.

4. Add tomato paste and wine to sauce pan and simmer for 5 minutes. Pour sauce pan contents into the slow cooker over the meat.

5. Add the rest of the ingredients (except for peas and bacon) to the slow cooker. Stir contents, cover, and cook for 8 hours on low.

6. 30 minutes before you are ready to eat, add the peas and finish cooking.

7. After the stew is done, use a ladle to scoop the delicious goodness into bowls and add some of the reserved bacon on top. Enjoy!

To add some heartiness to this dish, add either two chopped sweet potatoes or 4 quartered Yukon Gold or red potatoes.

Resources:

Adapted from FastPaleo.com

Natural Treatment for "Drug Resistant" Lice

Maybe you have heard about the possible “mutant” lice that are becoming resistant to the traditional treatments. 

If not, here is the article from CNN.

Have no fear though, because there is an oil for that! Here are a couple of recipes for both prevention and treatment. The credit for these go to my friend Sarah.

Lice Preventative Spray:
• 20 drops of Melaleuca Essential Oil
• 2 oz Distilled Water
• Glass Spray Bottle

 Shake well before using and spray daily on hair, hats, hoodies, coats, bed pillow, etc. to keep the lice away.

Lice-B-Gone Potion:
• 1 tsp Melaleuca Essential Oil
• 1 tsp Eucalyptus Essential Oil
• 3 tablespoon Olive Oil

 Mix and apply to the scalp. Cover hair with a tight-fitting shower cap
and let penetrate 1 hour. Rinse from hair and use a nit comb to comb
from scalp to ends. Using the nit Comb is crucial in removing the eggs,
nits and adult lice. You can also follow up by adding 2-5 drops of
Melaleuca to your shampoo and use daily for 1 week.

If you need help getting any oils you can click on the oil links or click here, then create an account. Or you email me and I will order it for you. 

Understand Your Sunscreen

Yesterday I spent the entire day outside with my boys and my parents, which inspired me to write a post about sunscreen. There are numerous articles about sunscreen and their uses cycling on news channels, on the Internet, and in magazines, but many of them contradicted one another or provide conflicting information. My father-in-law is a dermatologist (please forgive me, Mike) and I want to follow his, and many other dermatologists, advice, but I just cannot stomach slathering chemicals onto my skins to “protect” me from the sun. So the question is: should you put sunscreen on when outside or not? Well, that is a loaded question indeed.

First, let’s talk about the two different types of filters that are used in sunscreen. The earliest barrier used is known as a physical, or mineral, barrier. This comes in the form of zinc oxide or titanium dioxide. The second, and more widely used, is a chemical filter. The most common active ingredients in chemical filter sunscreens are oxybenzone, avobenzone, octisalate, octocrylene, homosalate, and octinoxiate. The fact that they are labeled as chemical should be enough to give you pause. Chemical sunscreens are designed the filter sunlight and absorb damaging UV rays, but some may actually breakdown when exposed to sunlight, causing free radicals in the body. Free radicals are known to damage the DNA in cells, trigger mutations, and cause cancer. Most of these chemicals also penetrate the skin, thus leaking into the bloodstream, and can act as endocrine or hormone disrupters. This means that the body recognizes these chemicals as naturally occurring hormones, which can initiate responses within the body’s endocrine system that results in premature breast development, breast and ovarian cancers, and undescended testicles.

Physical barrier sunscreens that contain zinc oxide or titanium dioxide are generally considered safer because research shows that they sit on the surface of your skin instead of being absorbed. There are fewer health concerns with these types of sunscreen as well because they also will not breakdown when exposed to sunlight. I think the only drawback to mineral sunscreens is that you have to reapply often since they just sit on the surface of your skin and water and sweat will just wash them right off.  Still, that sure beats having chemicals seeping into your body.

Two other ingredients to look out for are methylisothiazolinone,  MI, and its cousin, methylchloroisothiazolinone, MCI. Both are preservatives that can lead to allergic reactions.

So, back to our loaded question: should you put sunscreen on when outside or not? The answer is yes, but sunscreen is an additional line of defense. Try to avoid the sun during peak times of the day: 10AM to 2PM. When you are out during those times, wear clothing that act as barriers, such as long sleeves, a hat, and sunglasses and/or hang out in the shade. All other times of the day, if you are going to be outside for longer than 20 minutes then put on sunscreen! Why 20 minutes? That is roughly the amount of sun exposure we need in order to get our daily dose of Vitamin D. Read Getting Enough Vitamin D.

What sunscreen should I use?

The Environmental Working Group (2015, August), EWG, is a non-profit, non-partisan group “whose mission is to empower people to live healthier lives in a healthier environment. With breakthrough research and education, [they] drive consumer choice and civic action.” Here is their list of ingredients and product features to avoid and their lists for the worst sunscreens:

§  Spray Sunscreens

§  Products with SPF above 50

§  Oxybenzone

§  Retinyl palmitate

11 Worst Spray Sunscreens

These sunscreens are aerosol sprays with SPFs above 50+ and the harmful additives oxybenzone and retinyl palmitate.

§  Banana Boat Clear UltraMist Ultra Defense MAX Skin Protect Continuous Spray Sunscreen, SPF 110

§  Coppertone Sport High Performance AccuSpray Sunscreen, SPF 70

§  Coppertone Sport High Performance Clear Continuous Spray Sunscreen, SPF 100+

§  CVS Clear Spray Sunscreen, SPF 100

§  CVS Sheer Mist Spray Sunscreen, SPF 70

§  CVS Sport Clear Spray Sunscreen, SPF 100+

§  CVS Wet & Dry Sunscreen Spray, SPF 85

§  Neutrogena Fresh Cooling Sunscreen Body Mist, SPF 70

§  Neutrogena Ultra Sheer Body Mist Sunscreen Spray, SPF 100+

§  Neutrogena Ultra Sheer Body Mist Sunscreen Spray, SPF 70

§  Neutrogena Wet Skin Sunscreen Spray, SPF 85+

12 Worst Sunscreen Lotions

These sunscreen lotions claim SPFs above 50+ and contain oxybenzone and retinyl palmitate.

§  Banana Boat Sport Performance Sunscreen Lotion, SPF 100

§  Coppertone Sport High Performance Sunscreen Lotion, SPF 100

§  Coppertone Sport High Performance Sunscreen, SPF 75

§  Coppertone Sport Sunscreen Stick, SPF 55

§  Coppertone Ultra Guard Sunscreen Lotion, SPF 70+

§  CVS Sport Sunstick Sunscreen, SPF 55

§  CVS Sun Lotion Sunscreen, SPF 100

§  CVS Sun Lotion Sunscreen, SPF 70

§  Neutrogena Ultra Sheer Daily Liquid Sunscreen, SPF 70

§  NO-AD Sunscreen Lotion, SPF 60

§  NO-AD Sunscreen Lotion, SPF 85

§  Ocean Potion Protect & Nourish Sunscreen Lotion, SPF 70

11 Worst Sunscreens for Kids

These terrible kid and baby sunscreens have at least three strikes against them: 1) oxybenzone, 2) retinyl palmitate and 3) SPFs above 50+. Two have a fourth strike: they’re aerosol sprays that can harm sensitive young lungs. Convenient? Yes. Good for kids? Absolutely not.

§  Banana Boat Clear UltraMist Kids Max Protect & Play Continuous Spray Sunscreen, SPF 110

§  Coppertone Kids Sunscreen Lotion, SPF 70

§  Coppertone Kids Sunscreen Stick, SPF 55

§  Coppertone Kids Wacky Foam Foaming Lotion Sunscreen, SPF 70+

§  Coppertone Water Babies Sunscreen Lotion, SPF 70+

§  Coppertone Water Babies Sunscreen Stick, SPF 55

§  Equate Kids Sunscreen Stick, SPF 55

§  Kroger Baby Sunscreen Lotion, SPF 70

§  Kroger Kids Sunscreen Lotion, SPF 70

§  Neutrogena Wet Skin Kids Beach & Pool Sunblock Spray, SPF 70+

§  Up & Up Kid’s Sunscreen Stick, SPF 55

Here are a few recommendations for zinc oxide sunscreens

§  Blue Lizard Australian Sunscreen, SPF 30+

§  Blue Lizard Australian Sunscreen, Baby SPF 30+

§  Badger Sport Sunscreen Cream – SPF 35 – All Natural & Certified Organic

§  Badger Baby Sunscreen Cream – SPF 30 – All Natural & Certified Organic
§  Badger Face Stick– SPF 35+ – All Natural & Certified Organic

§  Babyganics Mineral-Based Baby Sunscreen Lotion, SPF 50

Make Your Own Sunscreen

I actually make my own, plant-based sunscreen.

What you need:

§  3/4 cup coconut oil

§  2 tablespoons zinc oxide powder

§  2 tablespoons shea butter

Place coconut oil and shea butter is a 16 oz mason jar and place inside a saucepan with a couple of inches of water in it. Turn stove to medium high heat and stir ingredients together while they melt. Once combined, take jar out of the water and stir in zinc oxide (be sure not to inhale it). You can add essential oils to the sunscreen to give it a nice aroma. I suggest 10 drops of lavender or wild orange. You can also add a teaspoon of vanilla extract.

There will be variations in the SPF level based on how much zinc oxide is in the sunscreen and the size of the particles. Add a teaspoon of red raspberry oil and a teaspoon of carrot seed oil to this combination and you will roughly 30 SPF from this sunscreen.

—————————————————————————

References:

Dr. Axe. (n.d.). Homemade Sunscreen. Retrieved on August 23, 2015 from http://draxe.com/homemade-sunscreen/

Environmental Working Group. (n.d.). About Us. Retrieved on August 23, 2015 from http://www.ewg.org/about-us

Environmental Working Group. (n.d.). EWG Sunscreen Hall of Shame. Retrieved on August 23, 2015 from http://www.ewg.org/2015sunscreen/hall-of-shame/

Environmental Working Group. (n.d.). The Trouble With Sunscreen Chemicals. Retrieved on August 23, 2015 from http://www.ewg.org/2015sunscreen/report/the-trouble-with-sunscreen-chemicals/

Wellness Mama. (2015, July 8). Natural Homemade Sunscreen. Retrieved from http://wellnessmama.com/2558/homemade-sunscreen/

Other Interesting Reads
Dr. Axe: 75% of Sunscreens are Toxic: What to do instead?
Dr. Oz: Your Sunscreen Might Be Poisoning You

How to make your own almond flour

The process of making your own almond flour can seem intimidating, but it is actually very simple. It takes a long time to make, but it is mostly just waiting around for the almonds to soak and then dehydrate. In other words, it is not labor intensive.

Start out with raw, organic almonds. I suggest almonds from Food to Live because they are organic and unpasteurized, which preserves the healthy enzymes within the almonds. You can buy the almonds in many different volumes, but I suggest to start out with just one pound.

1. First, you need to blanch the almonds (remove the shell). People with sensitive stomachs may have a hard time digesting the shells. Also, phytic acid found in the shell of the almond can hinder the absorption of minerals like iron and zinc. Blanching is a simple process. Put the almonds in a large bowl that can withstand boiling water. Add boiling water to the bowl until all the almond are covered. Let them sit in the water for 2-3 minutes then rise with cold water.

Now you can slip the shells off the almonds.

2. After blanching your almonds, put them back in the bowl, add enough water to cover the almonds. Add one tablespoon of salt per pound of almonds, cover, and let them soak (sprout) for at least 6 hours or overnight.

3. Drain the almonds. At this point they are too soggy use for recipes. If you have a food dehydrator, add the almonds and dehydrate at 135 degrees F for 24 hours. You can also put the almonds in your oven at the lowest setting (125 – 135 degrees F) for 24 hours. Anything hotter than that, you will breakdown the healthy enzymes in the nuts.

4. Once the almonds are dehydrated you can now make the flour! You will need either a coffee bean grinder or a food processor for this step. A coffee bean grinder is much easier to use. The Mr. Coffee grinder is what I use and it make the process very quick. Grind the almonds until they are fine (not too long or you will turn it into almond butter.

5. Add to a flour sifter and work through into the bowl.

BOOM! You have almond flour!

———————————————————————-

1.       Blanch the almonds

2.      Soak for 6-12 hours in salt water

3.      Dehydrate for 12-24 hours

4.      Grind into flour

5.      Sift