coconut oil – Page 4 – Healthy and Hopeful

Do You Breakfast?

Published on April 16, 2015April 16, 2015 by Christine3 Comments

Breakfast is, by far, my favorite meal of the day. If I didn’t have to rush out the door each morning for work, I’d take the time to prepare poached eggs, migas or cinnamon french toast with strawberries (paired with a coconut milk cappuccino or mimosa, of course!). Getting to enjoy breakfast is one of my favorite parts of vacation and the weekends.

But reality is most of us just don’t have time for that. Most of you, I can imagine, skip breakfast altogether most mornings. I’m sure you’ve heard it time and again, but breakfast really is the most important meal of the day. It jump starts your metabolism, gives you energy, and prevents the hunger that puts you in a bad mood or causes you to overeat later in the day. Plus, a healthy breakfast gives your body the best chance of absorbing those vitamins and minerals more easily at the start of the day, cutting down on your cravings later.

When my doctor told me last Fall that I needed to add 80 grams of protein into my diet each day, I knew that I would have to find a way to increase my intake at breakfast. I thought I would share a few of my quick go-to favorites for those of you looking to mix up your routine:

Poached Eggs on Sprouted Wheat Toast with Avocado

If you have an egg poaching pan, this option is as fast and easy as boiling an egg. While the eggs are cooking, I toast a piece of sprouted wheat bread (read why here), slather with organic butter or coconut oil and then top with sliced avocado. It takes me about 7 minutes total to throw together this delicious, filling meal.

On a side note, I always make sure to buy free-range, organic, soy-free eggs because they are the most nutrient-dense. I get this local brand at Whole Foods/Natural Grocers and love them; you truly can taste the freshness: Coyote Creek Farms.

Egg Bacon Muffins

I originally found this recipe on one of my favorite health blogs, Wellness Mama, and I love its versatility. It is so incredibly easy to mix up a batch and throw in whatever extra vegetables are in your fridge. Also, bacon! I will make these on Sunday night for the week. I usually eat a couple of these at a time – wrap them in foil and warm a few minutes in the toaster oven, then eat them in the car. If you want to nix the bacon for whatever crazy reason, you can also just whip up some eggs, throw in some diced veggies and bake in muffin tins for mini frittatas.

“Bento Box”

This is another one of those easy make-ahead options that you can put in a container to grab on your way out the door. Simply boil a couple of eggs (can’t boil an egg? try this!), throw in a few berries for an antioxidant boost and then I add a muffin or two that I’ve baked on Sunday. This gluten-free banana muffin is one of my favorite & totally healthy recipes – you can add in a couple tablespoons raw honey if you like it sweeter or some dark chocolate chips and nuts for some texture.

Greek Yogurt & Grain-Free Granola

Greek Yogurt is a yummy way to get some great protein in the AM with 15 g in 1 cup. I personally love the Wallaby brand made with organic whole milk from pasture-raised cows and no artificial ingredients. Then, I top with some grain-free granola and fresh berries. I recently found this Wildway Granola at Whole Foods and fell in love… it’s not cheap but it’s packed with fiber & protein (8g), is completely raw, has no added sweeteners. It is made entirely of fruit, nuts, and seeds, so is gluten-free, paleo and truly the healthiest pre-made version of granola you can buy. P.S. I also love this as a late night protein snack to help me fall asleep.

GoMacro Bars

If you want an option with zero prep, try these tasty, wholesome breakfast bars. My favorite is the Peanut Butter Chocolate Chip with 12 grams of protein. I love this brand because they are organic, GMO-free, soy free (try finding another protein bar that is, especially with chocolate), free of refined sugar AND are reasonably priced compared to other options. The whole mission of GoMacro is to provide a “macrobiotic” or minimally processed, found-in-nature product. You can buy them individually or by the case for a discount at Whole Foods or Natural Grocers.

Any other healthy breakfast ideas? Please share – I am always looking to mix it up!

Product Review: Primal Pit Paste

Published on March 10, 2015March 17, 2015 by Christine12 Comments

A few months ago, I posted about some great natural deodorant options I had found and it’s been one of the most-read posts lately. So, apparently, I’m not the only one who has struggled to find something that works. Since initially hearing about how harmful the chemical ingredients in regular antiperspirant deodorant, I’ve been committed to not putting myself at risk for those health effects (learn more here). But, I have had such a hard time finding something that truly lasts all day (for me, at least) and that also helps with sweat. While not the worst inconvenience, I still had to reapply most products at least once during the day. So, when I heard about a local company (with an awesome name!) producing a new product, I had to try it out!

I have seen plenty of DIY natural deodorant recipes online that I’ve been meaning to make, but I decided I would go the lazy route and buy it first to see how it works. The ingredients are simple and contain no artificial preservatives or parabens: shea butter, arrowroot powder (similar to cornstarch), coconut oil, non-aluminum baking soda, beeswax (in some versions) and essential oil. The kind I use comes in a small glass jar and you just swoop a pea-size amount out with your finger to apply under your arms. They also have a stick version if you prefer to apply that way (though it’s a little tougher for guys with underarm hair to apply). The consistency is really smooth with the shea butter and coconut oil and melts as soon as it hits your skin, plus it’s super moisturizing.

The best part about this product is that the arrowroot powder absorbs any moisture and leaves you dry, while still allowing you to sweat. This is essential to your body being able to naturally sweat out toxins (and very unlike regular antiperspirant deodorant which uses aluminum to block your glands). Primal Pit Paste does not inhibit this function, which keeps you healthy while still preventing any embarrassment when you raise your arms.

The baking soda in this product does a super effective job at deodorizing. I got the strong version and the regular version to try; the strong certainly lasts longer for me but the regular lasts all day still. Everyone’s body chemistry is different so they have sample sizes to try if you’d like to see what works best. While I haven’t experienced any issues personally, I know that baking soda can be irritating to those with really sensitive skin – their Happy Stick is an option made with clay instead.

Of course, I am a big fan of essential oils and love the different scents this company offers. Plus, it’s natural way to add a scent without chemical fragrances. So far, I’ve tried the lavender and lemonade, but the Jasmine one is next on my list. Lavender & Lemon essential oils both have freshening properties as well and are great for the skin, so I know they can only adds to this product’s effectiveness.

If this is your first time trying a natural deodorant, I want to note that you may experience some detox effects depending on your diet and overall health. Primal Pit Paste has a whole protocol on their website that explains exactly what that means and how to get through it.

If you are still looking for a natural deodorant option that will convince you it’s possible they can work, you should definitely give this one a try. Buy Primal Pit Paste here!

Lavender Essential Oil

Published on March 4, 2015June 8, 2015 by Christine6 Comments

One of the first essential oils I ever got was Lavender. Besides being one of my favorite scents, it’s been my go-to in many different ways for a few years now. It’s known to be the most versatile of all essential oils with many healing and restorative properties. Lavender oil is extremely concentrated; it takes 27 square feet of lavender plants to make one 15ml bottle. And it’s fairly inexpensive at $30 retail for a bottle of around 240 drops – plus, it’s easy to make one drop go really far and still be effective.

Each night, I use a mixture of coconut oil and lavender as my face moisturizer. I keep a glass cosmetic container of it in my makeup drawer all ready to go. One jar will easily last me a couple of months as a little goes a very long way. I simply warm coconut oil to bring it to a liquid state and then add a few drops of lavender oil – I use about a 1 Tablespoon coconut oil to 1 drop lavender ratio. Once you put it in the jar, it will harden back up (this also helps it from going rancid) and the warmth of your skin will re-liquefy it as you apply.

Since I implemented this moisturizer into my routine, I have noticed my complexion improve a great deal. Lavender’s many properties make it really effective towards any type of skin irritations, so I have found that it both helps prevent acne (by fighting the bacteria that causes blemishes) and helps promote healing. There’s been many a morning that I woke up to discover my face blemish-free after not being so the night before. It is also extremely moisturizing and is quite helpful at relieving dry skin.

The other great benefit to applying lavender to my face each night is that it promotes sleep. It calms and relaxes – diffusing it by my bed also helps me fall asleep quickly on those nights that my mind can’t seem to settle down and give into the tiredness of my body. The calming effect is also helpful with reducing anxiety or stress after work and has helped relieve headaches that I’ve had caused by that tension.

Lavender is also a staple in my medicine cabinet. I keep it handy for minor cuts and burns as it promotes healing and provides relief. There is simply nothing more soothing than applying coconut oil + aloe + lavender to a sunburn. And it is fantastic for those annoying, little paper cuts… with all the use our hands get, I always find those take so long to heal, but with lavender, I often find they close up in just a few hours! It’s also helpful at relieving the pain and inflammation for a bug bite or sting or can altogether help prevent – apply lavender to your exposed skin to repel mosquitoes.

Most recently, I discovered how much lavender could help act as an anti-histamine during allergy season. Usually cedar season really gets me down, but it was so much more manageable this time. I was applying and diffusing lavender constantly to reduce my inflammatory response. Lavender is also really effective with respiratory issues; when I had a sinus infection over Christmas, I noticed how much it helped with my congestion. The stimulating nature of the oil makes it help loosen things up in the respiratory system.

One last note to leave you with is from a bit of personal experience – after great success with my first bottle of lavender, I went to go buy more at the grocery store. Started using it again and much to my surprise, it didn’t work at all anymore. I was baffled. A couple years later, I began researching more about essential oils and realized that not all essential oils are made equally. Many (usually cheap ones at the grocery store, unfortunately) are not pure and/or have fragrances added, so they will not be beneficial beyond just smelling good. After a lot of research, I’ve decided to purchase my oils from only a couple of brands, one being Young Living. Learn more about essential oils and how to purchase here.

Have you used lavender before? What has it helped you with? I love hearing personal success stories!

Note: The above testimony is purely from personal experience. I am not a doctor and none of these statements have been evaluated by the FDA.

Lemon Essential Oil

Published on February 23, 2015June 8, 2015 by Christine8 Comments

In my last post, I included a reader poll on future blog topics and the majority has spoken….you want to learn more about essential oils. So, I’ve decided to start a series on oils, focusing on different ones and how I use them. Today, I’m going to start with one of my favorites – LEMON

Lemon essential oil is highly concentrated – cold-pressed from the rind, it takes 75 lemons to make one 15ml bottle. If you have heard about the benefits of drinking lemon water each morning, lemon oil is an easier alternative to stocking up on lemons each week, and the lack of citric acid can be easier on your stomach and teeth. Just a drop of lemon essential oil in a glass of water can have a lot of benefits first thing in the morning:

Rehydrates your body after 8 or so hours of no water, reinvigorating your body and brain
Helps flush your digestive system & promotes stomach acid production to aid in digestion throughout the day
Boosts metabolism
Calms the body, reducing stress and helping your adrenals prepare to tackle the day
Gets vitamin C into your body first thing, boosting your immune system
It’s a powerful antioxidant, which combats free radicals in the body – learn more about that here
Suffering from post-nasal drip? Lemon in hot water with raw honey can soothe a sore throat.
Note: I only ingest the Young Living brand of essential oils as not all brands are safe internally

My husband and I love citrus scents, so it’s one of my favorite oils to diffuse and fill our home with a lovely energizing aroma. It’s a great air freshener to get rid of odors… I have been really thankful for it when we’ve left trash in the house during a weekend away, returning to that awful permeating smell; a few minutes in the diffuser does wonders. On that same note, (although I must be the only one who does this) if you accidentally leave your laundry in the wash for a few minutes too long before moving it to the dryer or the dryer doesn’t fully dry your bulky load of towels, you know that your clothes will smell terribly musty/mildewy. Instead of rewashing, rub some lemon oil on a dryer sheet and throw it in the dryer to make your laundry fresh and clean again – it’s amazing!

In addition to the two ways above, there are many other ways that you can use lemon oil around the house. I mix my own totally safe & cheap all-purpose cleaner & disinfectant to use all over – the kitchen, bathroom and windows/mirrors (streak-free!). It’s a simple mixture of one part white vinegar, one part water and 10-20 (depending on your “part” size) drops of lemon oil in a spray bottle. The lemon helps a lot with the vinegar smell, but if you still can’t stand it, there are plenty of other recipes on Pinterest. You can also make your own easy furniture polish by replacing the water with olive oil in the mixture above, adjusting ratios as needed depending on your wood varnish and how well it absorbs. Polish with a microfiber cloth to protect and clean your wood furniture. Depending on how much you want make at a time, you may want to use a glass spray bottle as citrus oils can eat through plastic. And one last cleaning tip – lemon oil can help remove anything sticky, including gum from hair.

Beyond being a staple in my medicine cabinet & under-the-sink, lemon oil is also a go-to in my cosmetic drawer. I mix it with coconut oil to use as a face moisturizer each morning; it helps balance my oily skin and helps heal any blemishes. Lemon oil is known to improve circulation so is great for making cellulite disappear (hello, nearing swimsuit season) and I’ve heard it helps with varicose veins as well.

I literally use lemon oil every day and don’t know what I would do without it. Interested in giving it a try? Learn more about purchasing essential oils here.

How do you use lemon oil? I’m always wanting to hear more ways essential oils help people!

A Year in Review & Looking Forward

Published on December 31, 2014January 19, 2015 by Christine2 Comments

2015 is upon us… does anyone else find that as insane as I do? I really feel like 2014 just flew by. It was a a pretty crazy year for me, with an amazing trip to Europe and fun moments with friends & family, but also lots of work (aka stress) the rest of the year that took over my life and effected my health. As I look back, I am so thankful for all that I’ve learned and I’m ready to tackle 2015 with some big resolutions. They aren’t much different than what I was inspired by in Europe, I am only more determined by not accomplishing them in 2014:

Nourish my body – I’ve really taken a step back in what I eat due to convenience and it’s certainly not making me feel great. My goals for this year are to meal-plan weekly to ensure I am getting adequate protein and veggies, to shop local & organic at the Farmer’s Market at least twice per month, and to cook from scratch at a minimum of 5 times per week. This used to be routine for me, so I know it’s realistic to achieve. I am not really a calorie counter or weight watcher, but I am committed to consistently tracking what I eat on an app and making goals to lose weight & inches where needed in order to keep myself accountable.
Get moving – I need to exercise more, plain and simple. I got a Jawbone UP 24 for Christmas (loving it so far, by the way!) and it is astounding how little I move throughout the day. I’ll never reach my step goal if I don’t do some intentional fitness daily. I want to explore more resistance training to build muscle and get back on my spin bike that’s just sitting upstairs. And, again, I want to take more walks with my sweet puppy who so loves them.
Learn to relax – I am still trying to figure out what this means and how to accomplish it. I am hoping the two above goals aid in reducing stress, but I truly want to learn how to leave work at the office. I want to come home and be able to focus on my family and my health. Reading & writing are both so relaxing for me, and I want to read more health books, do a bit more research and share about it here on this blog. One main area I want to explore more this year is essential oils. I have been using them for a couple of years now and seeing great results, so I recently became a distributor with Young Living in hopes to share my experience with more people. There is so much to learn about these natural oils from plants that God provided to heal us. Plus, I have recently discovered how effective they are at helping me relax – I have the “Joy” and “Stress Away” blends in my diffuser right now bringing loveliness to my home.

I’ve said it before, but I am always astounded by how many people this blog has reached. I started it on New Year’s Day only 2 years ago thinking it would just be a way to keep myself accountable and share with friends and family. This year, I reached over 10,000 views! To close out 2014, I wanted to do a recap of the most popular posts of this year:

2nd Year Running Most Read Overall – Kombucha Home-Brew

Most Pinned on Pinterest – Health Foodie Series

Most Reader-Shared – Healthy Hygiene Routine & Part 2: Deodorant