Carrigan's Joy in 2014

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Last night I spent a wonderful hour with a great group of people on Mamavation TV. The focus was Healthy, Sustainable, Toxic-Free Goals for 2014. I actually started the night with very few goals but by the time the night was over, and after three pages of notes, I was able to discover  several topics I'd like to focus on in the upcoming year.

Goals for 2014

1. Mamavation {Health, Fitness, & Toxic-Free Living}
Mamavation is a wonderful community that provides not only much needed knowledge but also friendship and support. I love that not only am I able to learn healthier ways to live for myself and family but I'm also able to share in this journey with others, particularly other women who have had similar experiences and yet still bring enough difference and uniqueness for me to learn from. Thank you, Mamavation, for continuing to push the boundaries and making changes one MOM at a time. I look forward to spending my 2014 with You!

2. Home Garden {Sustainable & Toxic-Free Living}
My husband and I purchased our home this past May 2013 and instantly we began discussing the future garden. This upcoming summer I'd love to have a nice family size garden growing on my side lawn. It's time to start researching what all we'll need to make this happen!
 

3. Backyard Chickens {Sustainable & Toxic-Free Living}

How cool would it be to have the kids chasing around cage-freed chickens! I thought of this idea many times last summer, especially after taking Maddie to a farm where she, at 3 years of age, chased around a chicken and then proudly carried it around as her best friend. Yes, I want chickens...and a pigmie goat! And it just so happens that last night Mamavation had Gretchen Anderson on, the author of, The Backyard Chicken Fight, and I pretty much ordered it instantly after hearing her quick discussion on the topic.

 

4. Resonable Debt Free {Sustainable Living}

This next year I'd like to seriously work on removing my credit card debt and rely more on savings and delayed gratification than on debt to meet my needs. I understand debt is related to credit scores but I don't feel as if I have a good handle on my debt, and that I'm not working productively {as of yet} to pay off my that debt.

 

So, there we have it...an ever evolving list of what I'd like to accomplish in 2014. Now, since this is just the blue prints I'll need to come back, within the next few days, and set a plan on how to reach these goals...small, baby steps, that's how we'll make it happen.

 

 

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Monday Madness: Image

I recently was tagged in a picture from back in 1995 when I was on my senior trip. I was like, "wow!" when I first saw it. I use think I was SO FAT back then...I can't believe it!!!!
I was 130 pounds and yet I never felt comfortable in my skin. I always covered up. All my girlfriends sporting around in bikini's that summer when I couldn't even shed a one piece. What was wrong with my head???
Ok, sure, I wasn't as skinny as the two standing next to me, but still, I wasn't fat. I should have enjoyed that body...and re-thought that hair style. But anyway, I really want to examine my body image thoughts, where they came from, and how to let them go. I think it's an important step in changing my life as well as preparing the way for my daughter to live in a hate-free home.
Where it started...I always remember my Mom standing in front of a mirror, examining herself, always with a frown on her face. She never thought she was skinny enough and always asked the question, "does this make me look fat?"
She commented frequently on my body, watching the foods I ate, even hiding deserts if she felt I shouldn't have them. I felt controlled. I felt fat. I felt as if I wasn't good enough, didn't look good enough, or would ever be good enough...for anyone. 
When I turned 18, graduated, started college, and got married, i was finally free to make my choices. I ate and enjoyed it. I quickly put on 20 pounds. My Mom's words, thoughts, and shame never left me. I criticized myself repeatedly. I joined a gym around 19 in hopes of loosing weight. My Mom's only comment, "don't do those weights and get big legs." Her idea of an attractive body was a slim body, not necessarily a healthy body.
How can I blame her, her Mom was so tiny, her sister as well. My Mom was the larger one at a 120 pounds. I'm sure that played on her mind. 
But I think the one thing that really bothers me is that one day my Mom turned to me and told me no man would want me at the weight I was at. I was going through my second divorce at the time and I'm just not sure those words were as productive as she had hoped they'd be.
I still remember the moment. Where we sat, her voice, her tone. She didn't sound mean, and I know she was trying to help me, but it just wasn't the right way.
And where I am today...still struggling with my weight. I wonder if I will ever see myself as other's truly see me or if I will constantly be stuck inside a girl who never feels good enough.
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XAGAVE: The Sweeter Side of Life

As a mother of 4, health is pretty much always a priority for me. I may not always eat the healthiest of foods or work out nonstop, but with small steps, my lifestyle is changing. So, it was a while back that I decided to ditch bleached sugar and try other, more natural alternatives. I started using agave months ago and was always well pleased with the taste. I mainly use it in coffee but have tried it while baking or making smoothies. So when I was contacted by Better Body Foods to review Xagave I happily agreed, and let me just say, I'm glad I've given it a go for this is the best agave product I've ever experienced.
First off, according to Better Body Foods, Xagave is an agave sweetener with great health benefits such as:

•   Weight Loss and Management

•   Improved Energy

•   Enhanced Immune System

•   Improved Bone Density

•   Improved Motility

•   Reduced Risk of Heart Disease and Type II Diabetes

•   Reduced Risk of Cancer

•   Diabetic Friendly

•   Organically Grown

•   Low Glycemic Index

•   Contains Inulin - a Prebiotic Fiber

•   Contains Calcium - Iron and other Vitamins and Minerals

I received a 23.5 oz bottle of Xagave along with information on how to substitute this product for sugar. I love how smoothly it pours and how it never dribbles down the side of the bottle like I have had happen with other brands. Xagave is also fortified with fiber and calcium, extras that I can definitely use in my diet. The taste is light but still requires only a small amount to sweeten any drink or dish. And, the bottle actually shows how to substitute this nectar for sugar, giving measurements and all.

If you're interested in shopping with Better Body Foods , you can find this product ranging in sizes of 11 ounces to 5 lbs with prices between $8 and $20. They also offer a $5 flat shipping rate on all orders, and are offering 20% off all their products when you use the discount coupon CJXAGAVELOVE. So, what are you waiting for, give Xagave a try and see how small steps can change your life!

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Morning or Dinner Smoothies!

I've really enjoyed exploring www.sparkpeople.com recently and by doing so I've been introduced to some great smoothie recipes. And yet, these two below I've concocted myself :)
Blueberry Smoothie:

1 cup plain yogurt1/2 cup granola1 cup blueberries1 cup almond milk1 tbsp agave

Strawberry and Banana Smoothie:

1 cup plain yogurt1/2 cup granola1 cup frozen strawberries1/2 frozen banana1 cup almond milk 
MMM, these smoothies are so good. I enjoyed the blueberry smoothie for dinner and then the strawberry banana the next morning for breakfast. They are very filling, usually around 300 calories each, 16 ounces, with around 15 or so grams of protein. So there you have it, what smoothies do you enjoy??
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Ok, That Was Just De-lish: Health Food Bananza

Yesterday I had a craving: almonds dipped in yogurt. I was also craving a jar of olives to which I got and ate...almost the whole jar. Anyway, the almonds and yogurt, even though to my head or stomach seemed like a great treat, just didn't come about. However, it did spark the idea to finally try plain yogurt {or actually vanilla} with fresh fruit.
I'd seen this treat advertised as a healthy alternative to to junk foods and even to some other processed yogurts so this morning I gave it a shot...and fell in love with it.
A cup of vanilla yogurt - 210 calories w/ 11 grams of proteinA small hand full of fresh blueberries - 20 caloriesA teaspoon of flaxseed for fiber benefits - 20 calories
And what a treat it was! The only other item I think I'd like to add next is granola. I do believe this is going to become a regular breakfast and even snack food in this house.
What about You, what new health food/snack have you tried?
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Cancer Fighting Foods: Bring It On!

Cancer is a nasty word to me. Sadly it's usually the result of our environment and the mahame it can play on our bodies. However, there is plenty of research that points out ways we can prevent cell damage and even reduce tumor growth. Below is a list of foods that help fight and wardoff cancers. This list was combiled from Caring.Com

Do Anti-Cancer Superfoods Really Fight Cancer?

The short answer to this question is—drum roll, please—yes. They really do. While studies are ongoing, and in many cases experts still don't know exactly how these superfoods work, there's strong evidence that certain fruits and vegetables rich in plant-based nutrients can both prevent tumors from starting and halt their growth. Here, the top foods to work into the family diet if you'd like to cut cancer risk or help those with cancer recover. And who wouldn't?

 

Blueberries, açai berries, raspberries, and cranberries

The rich, dark colors of blueberries, Brazilian açai berries, raspberries and cranberries come from phytochemicals that protect against numerous types of cancer. Most recently, researchers at the University of Florida found that the active ingredient in açai berries destroyed cancer cells when tested in cell cultures. And blueberries and muscadine grapes contain compounds that recent research shows cause cancer cells in the liver to self-destruct. In studies particularly important to women, cranberries have recently been discovered to be an important weapon in the fight against deadly ovarian cancer. Studies reported at the annual meeting of the American Chemical Society found that ovarian cancer cells that were becoming resistant to platinum chemotherapy—the standard of care for ovarian cancer—became six times more sensitive when exposed to a compound in cranberries.

 

The anti-cancer properties of all these berries are so strong that researchers have developing concentrated supplements and other products such as purees and concentrates.

Green tea

One of the first plant-based chemicals to be studied for its anti-cancer properties, catechins-the chemicals in green tea-have been known for some time to prevent and reduce recurrence of breast and other cancers. With this particular chemical, experts even know why: a chemical known as EGCG inhibits breast tumor growth, a University of Mississippi study shows. Just two cups a day is enough to do the trick.

Garlic

Numerous studies over the years (more than 30 different studies to date) have documented the anti-cancer properties of garlic. The strongest evidence so far has focused on digestive cancers, but garlic appears to protect against all types of cancer, including breast and prostate. According to the National Cancer Institute, an analysis of seven different large-scale population studies showed that the more raw and cooked garlic a person consumed, the lower the risk of stomach and colorectal cancer; one study found that middle-aged women who regularly consumed garlic had a 50 percent lower risk of developing colon cancer. Scientists have isolated two active ingredients in garlic, allicin and allyl sulfur, and demonstrated that they prevent and fight cancer in both animals and humans; you can take garlic in supplement form but the capsules must be enteric-coated to protect these active ingredients. Add crushed, fresh garlic to your meals whenever possible; some experts also recommend waiting 15 minutes between peeling and chopping the garlic to get the full effects of the active compounds.

Broccoli and cabbage

British researchers made headlines last year with a study that showed that men with early signs of developing prostate cancer prevented tumor growth by eating broccoli four times a week. Other studies have shown anti-cancer benefits from eating cabbage, Brussels sprouts, and other cruciferous vegetables.

Onions and leeks

According to the National Institutes of Health, studies of people from southern Europe who eat a diet high in garlic and onions show a direct relationship between high consumption of "allium" vegetables (all types of garlic, onions, and leeks) and reduced risk of many common cancers.

Tomatoes

Harvard researcher Edward Giovannucci reviewed 72 different studies published by the National Cancer Institute, and concluded that lycopene, the active chemical in tomatoes, lowered the risk of many different cancers, particularly prostate, breast, lung and colon cancer. Subsequently, the FDA conducted a review of its own and disagreed, refusing food companies' request to label tomato products with an anti-cancer health promotion message. However, many experts believe the FDA's process was flawed and that tomatoes will be vindicated by further studies. The good news: cooking tomatoes seems to enhance the effects of lycopene, qualifying tomato-based spaghetti sauce as a nutritional powerhouse. Bring on the pasta!

Resveratrol

The hype about red wine centers on an antioxidant called resveratrol that's present in grapes and grape juice, but is most concentrated in red wine. Numerous studies show that resveratrol possesses powerful anti-cancer activity. Teams at several universities and cancer centers are studying resveratrol's effects against specific types of cancer. Most recently, a University of Nebraska study published in Cancer Prevention Research demonstrated that resveratrol suppresses the abnormal cell growth that leads to most types of breast cancer. Breast cancer is fueled by estrogen, and resveratrol acts to block the action of the estrogen, preventing it from feeding tumor growth. Previously, research conducted at the University of Alabama at Birmingham showed that mice fed a diet enriched with resveratrol had an 87 percent reduction in their risk of developing prostate tumors of the most dangerous kind.

The problem, however, is that higher alcohol intake has been linked to cancer as well, particularly breast and esophageal cancer. The solution? One glass of red wine a day, unless you're at risk for or have one of these types of cancer, in which case a resveratrol supplement is a better idea.

Soy

The active ingredient in soy is genistein, which is a phytoestrogen that protects against hormone-dependent cancers. It's also a powerful inhibitor of several proteins that are implicated in the uncontrolled growth of cancer cells. To get the anti-cancer benefits of soy, you need to consume about 50 grams per day of the whole food, such as raw fresh soybeans, known as edamame, dry roasted soybeans, or tofu. The research to date shows that supplements containing isoflavones don't work with the same action as soybeans themselves and in fact can be bad for you rather than good.

Turmeric

The orange-yellow spice turmeric, best known for its role in Indian curries and other Asian dishes, fights cancer because of an active ingredient, curcumin, that's a powerful antioxidant. Researchers at Ohio State University in Columbus reviewed numerous animal studies and concluded that curcumin demonstrated anti-cancer effects at virtually all stages of tumor development. Researchers in France and Britain also have been studying curcumin's action in the laboratory and concluded that it prevents and slows tumor cell growth. The great news about turmeric is how easy it is to work into the diet, because you don't need very much. Add a teaspoon of the spice to soups, salad dressings, meat and pasta dishes and you'll reap the preventative effects.

Watch out, though; according to the American Cancer Society, turmeric made certain anti-cancer drugs less effective when studied in animals and test tubes. Cancer patients shouldn't add a lot of turmeric to their diets or take curcumin supplements without talking to their doctors first. 

Watercress and spinach

Watercress isn't exactly a major part of the American diet. But maybe it should be, according to researchers in Ireland, who released studies in the past two years showing that eating watercress everyday can prevent the DNA damage that leads to cancer. Research published in the American Journal of Clinical Nutrition—but conducted in Ulster, where people are more comfortable eating watercress—found that antioxidants in the nutrient-rich greens prevented free radicals from damaging healthy cells. Spinach, which we're all more familiar with, is also a cancer fighter; research conducted by the M. D. Anderson Cancer Center in Texas showed spinach to protect against bladder cancer. The chemical that gives spinach its dark green color, chlorophyllin, proved to reduce the risk of liver cancer in research by the National Academy of Sciences. Who cares about muscles? Here's a much more important reason to eat your greens.

So, there we have it, a list of foods that will be added to my weekly shopping list. Several of these we already enjoy but adding the garlic and onions may be a bit hard for me since I tend to get headaches simply from smelling them in their raw form, but I can definitly enjoy them cooked. I've also never tried Turmeric but I'm sure Sean has and might even have an idea of how to add it into our diet.

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