Category Archives: Health & Wellness

Support and Encourage


It doesn’t matter if you are playing sports, are a kid or parent, have a job, are a stay at home parent, or are at the grocery store.  Kindness is key to survival and supporting each other is one of the best things we can do to leave this world in tact for our children.

I can think of many situations over the years to share, but there is a reason why they are in the past and have given me something to learn from.

We are not perfect, we may not believe in the act or logic of others and find it difficult to support their choices, however there is no need to ignore or be disrespectful to them.  Obviously if they are murderers, pedophiles, etc., you will not find many supporting those actions… I think you get my point.

What I am talking about is life. As my children are growing and are now teenagers and our lives are ever evolving, I am so much more in tune with the behaviors of others and teaching our children how to react to those behaviors.  As most of what they have learned is that the behaviors of others are usually issues within that person.

Recently I had observed two different scenarios that involved each of my children.  My youngest is in 7th grade, my oldest is a freshman and they both play for their school volleyball teams.  They have many friends on their teams that they have been friends with since elementary school, as well as played sports with.  As parents, we know most of these families.

I was attending my 7th graders game.  All of the players played a great game.  They were high-fiving and cheering each other on.  It was great to see them support each other, even when mistakes were made.  As an adult, you would expect to see most parents cheering on all of the players. Well, there was one parent who only cheered for her own child. As I observed from behind, it was an act that really disappointed me, yet realizing that maybe not many people probably noticed.  Especially the kids. However, this flood of emotion came over me and I realized I was letting the actions of this person destroy my inner peace.

Long story short, I did let it effect my joy in supporting all those kids.  It was noticed by other parents.  I let it get to me, because my child is friends with this parent’s child.  Which made me even more sad that an adult would behave in such a way.  In the big scheme of things, it really isn’t that detrimental.  It is merely an example of who not to be.

On to the freshman.  She has performed very strongly in volleyball and was asked to train and play with the JV team. She was very concerned about her teammates feelings and wasn’t sure if she wanted to accept the request.  Her kind heart was making this a difficult decision but also teaching her to take experiences and learn from them.  As we both have learned, when asked in high school sports, you just DO and figure it out along the way.

I was so proud of her teammates and parents in the support and encouragement she received.  There will always be feelings of jealousy or insecurity throughout their lives but to see how that was pushed aside and shown how to lift each other up with encouragement was pretty impressive. Due to her coming up to the JV team, the players brought their game up and the coaches felt she would have more play time and be of better value staying with the freshman team. A decision that she was happy about.
No one is perfect. There’s always going to be somebody better than you at something. Why not learn, absorb and celebrate our differences and encourage each other. #getoveryourself

Exercise the Mind

feed our soul


We know real wholesome food, as in fruits, vegetables, legumes, seeds, nuts and grains :) and exercise are an important part of our survival.  We also know what the damages processed foods and lack of exercise can do to our bodies, but I feel that we often neglect exercising our minds. Mindfulness plays a key role in our survival as well. I am a huge advocate of plant based consumption,  but I also feel that if you find something that works for you, then stick to it.

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No Eggs or Butter! How Do You Bake?

This question arises quite frequently when people discover we are plant based, “if you don’t eat eggs or butter, how can you possibly bake anything?”

For as much as I like to make treats, I was determined to find solutions.  It did take some trial and error but my treat eaters have been very happy with the results :)  As crazy as it sounds to most people, you can make A LOT of delicious recipes beyond treats, without using any of animal based ingredients. Whether you are plant based, vegan, allergic or just ran out of eggs, there are some staples that you can use for replacing eggs and butter when baking.  In fact, the recipe will be free of hormones, antibiotics, cholesterol, heart disease, autoimmune issues, excessive unhealthy fat, and the list goes on.  Replacing eggs or butter with whole food ingredients provide an abundance of vitamins, minerals, antioxidants, fiber and other nutrients that benefit the body for activity, recovery and overall health.  I feel it is a good trade.  I have found that I use some of the listed options below more frequently than others as that just seems to work the best for that specific recipe or it just happens to be what I have on hand.

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Use It Year Round

As in many areas of the world, the sun is out many months of the year. Here in California, the sun comes out to play even when we should be getting rain. We are in the midst of the longer sunny days and being prepared for the heat that is to come is helpful.  Even if you are an active family outside year round, in the pool, on the trails, on bikes and playing more than during the winter, it is extremely important to keep your largest organism protected.  And to keep in mind, anything you put on your skin is absorbed, therefore what you choose to put on your skin is even more important. Either way, sun protection is important for all seasons and all areas we live in to help prevent the sun’s UV rays from soaking into the skin for too long of time. We also want to be sure we get adequate Vitamin D and the sun is how our bodies produce it.  But how do we choose a sunscreen with all the debate over certain ingredients and chemicals in sunscreens that may be more harmful than good?  Bottom line we need to protect ourselves from too much over exposure and learning how to protect ourselves is the first step.

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Better Options Than Sports Drinks

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As the months stay warm and will soon be blistering hot, staying hydrated is a priority.  Most warmer months involve active bodies outside in the heat, and as much as water should be your first option, for some it can get a little boring.  Maintaining proper hydration is very important, regardless of whether you are exercising for 15 minutes or 60, sweating profusely, sitting and watching a soccer game in the heat or outdoors chilling by a pool. Always be conscious of your water consumption and sun exposure.

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Storing Produce

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Does this sound familiar?

You have your recipes picked and ready for the week and you head to the store or farmers market and get all the ingredients you need.  Your feeling accomplished that you are so on it!! Then you get to the third day and see your produce has wilted or gone bad.  You feel a bit frustrated you spent all that money on the produce and so discouraged for being so prepared for the week.  Well, here are some tips from a few of my favorite resources that may help keep that from happening and keep your produce alive and well for longer.

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Podcasts: Two I Recommend

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Podcasts have been something I am making time to listen to when I am cleaning, cooking, on the treadmill at the gym or when I have some quite time. I follow a couple podcasts ( I will share others from time to time ), Rich Roll being one of them and he has some incredibly amazing guests who are incredible narratives and so full of life and I have enjoyed just about all of them.  Recently he had a guest that was one of the best I have listened to and I wanted to share it with you.

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Think Outside: No Box Required

There are so many videos I want to share that discuss many aspects of the food we consume as well as my reasons for a plant based lifestyle. While I am working on more informative posts to share, here’s one below that is just to fun to not share. FMTV is a website that has some good information and though I am not 100% in agreement with everything they believe, I like to visit regularly to see what they are working on and it is one of the resources that I use.  They have recipes, videos, articles and documentaries.  It is a site that I do recommend visiting as it covers the inside and outside of our overall wellness.

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