Don’t let people guilt you into eating because “you earned it.” We don’t earn food by exercising, we earn our life by excerising.

photo credit: Dendroica

Ate poorly recently? Detox your body this week by eating green, leafy greens, drink water & SWEAT!

Do you take your wellness seriously? Or do you have a give/take it attitude towards your health?

Your health is something you can have a say in. Be it the food you eat (or don’t eat), your ability to get your sweat on and of course, your perspective on life. All these things contribute to your wellness and overall quality of life.

According to dictionary.com, the definition of wellness “is the quality or state of being healthy in body and mind, especially as the result of deliberate effort.”

Wellness isn’t about being skinny, it is about being healthy in body AND mind. Sometimes we get so focused on the body that we forget all about the mind. Our brain controls everything we do. It has the ability to motivate us or discourage us. To forgive or hold on to bitterness. To get up off the couch and be active or continue to sit and watch life pass you by. Life – wellness – begins in your head.

Wellness is more than just eating your green beans, it’s putting on that positive attitude each and every day. A positive perspective can change not only your mood, but also those around you. No one likes to be around a negative, grouchy person – not even them! If you are having a less-than-steller attitude, why not start to change that? It might just change your life!

When you are happy, life can take on a whole new meaning and outlook. Being happy doesn’t mean that we aren’t affected by sadness and tragedy that is all around us, it means that we can be there for the people in the crisis. Happiness is a state of mind or so the saying goes. If that’s true, you better make sure that state is the size of Texas and not Rhode Island. Wellness and happiness go hand-in-hand. If you aren’t happy, figure out why and take action steps to change that.

Wellness starts in the head. What can you do for your wellness brain today? Stress less, breathe more? Chase away sadness with a happy attitude? Stop comparing yourself to everyone around you? Go spend actual time with friends? Remember we were made for human connection and interaction. The digital world is great, but it can’t replace real-life friendships and connection.

Be well – in body and mind!

peace, sweat, love: life

photo credit: Harlequeen

What’s On My Shopping List: Carob Powder

If you follow my photos on Instagram, then you see the food I buy, make and eat. Of course I get some great questions! I posted a photo this week of something I’ve been eating for years. It’s called Carob Powder. I received a lot of comments on it, so I thought you might be interested in learning more about it and adding it to your shopping list!

Why: Carob is caffeine and theobromine free. Chocolate contains both of these things which can cause or contribute to these conditions: acne, racing heart, insomnia, fatigue, obesity, dizziness, irritability, anxiety and much, much more. So if you are craving a sweet before bedtime, opt for carob!

Carob also contains vitamins A and B and minerals such as calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, potassium and even protein. Two other facts: carob has no trans fats and is basically fat-free (not to be confused that fat is bad for you) where chocolate is half fat. The other important thing to note is that is doesn’t contain oxalic acid that interferes with absorption of calcium (this is found in chocolate).

One other cool tidbit? It’s been suggested that it can boost your metabolism.

How: Use it just like you would in recipes calling for cocoa powder. I make my famous fudge-like sauce. I mix carob powder, water, honey and EVOO and mix well. Heat for 30 seconds, add fresh fruit, unsweetened coconut and nuts. So, so delicious! (Recipes can be found in the monthly eNewsletter.)

Taste: To be really honest, it tastes just like chocolate! Maybe a little bit better though?! It won’t be as sweet as chocolate so when using it in baked goods, you might need to add a touch more honey or natural sweetener.

Where: Where can you buy it? I don’t recall ever seeing carob powder at a commercial grocery store (Safeway, Giant, etc). You can easily find it at Whole Foods Markets, Wegmans, Trader Joe’s, local natural grocery stores (Sunflower Market, Vitamin Cottage, some co-ops) or online ( Z Natural Foods).

Grocery shopping today? See if you can find it and add it to your cart!

Eat For Health!

photo credit: Vegan Feast

Over the last few months I’ve written a series called How I Eat. My theory behind this series is to show by example how I eat, live, breathe. In doing so, I’ve been overwhelmed by the amount of positive feedback I’ve received. And it goes to show you that you can make an impact by breathing and walking by example.

You never know how your positive choice will help someone else. You may never know it and they may never share with you. Regardless, being a positive example- be it in health, food, fitness, faith, business to name a few- inspires others to do it too. And that is where change really happens.

Maybe you’re in a line at Starbucks and you really, really, really want a cupcake. But you know you shouldn’t. So you walk away with only a halfway sinful (sorry, couldn’t resist) double shot-soy-no whip-extra shot of cinnamon-hold the sugar venti latte. Or whatever it’s called. BUT, here is the point, you don’t know how your resistance to temptation might have helped the person behind you in line.

All the positive little thing healthy things you do add up. Drinking water versus soda. Having kale instead of a donut. Yes, I know they aren’t same, but your body sure will thank you. Just like the negative unhealthy things you do add up (pants suddenly don’t fit?), so do the negative influence you have will too.

It has been a lot of fun to post photos of the meals I make, plan and eat. Even when on the road. It has been really neat to write about the food I eat and don’t eat. And exposing the truth behind GMO and Monsanto. Food is more than just what I eat. Food is what everyone around me is eating too. And because I care so deeply about people, I put myself out there and share with you my personal food experiences, research and food facts. But I have to admit, I wonder if I’m making any headway. But isn’t God great. Because just this past week someone sent me this message:

Being a positive influence DOES matter

It was just the encouragement I needed. And it made me jump for joy. Seeing that people CAN change their health simply by what they eat. I’m not sharing this to brag, but to simply show that when you have a positive influence, people do watch you. People will change.

Not everyone will change, but those that do will be all the better for it. Feel like you aren’t making positive difference? Let the above example prove to you that people are seeking positive examples. Positive change is what people are longing for.

So if you think you aren’t making a positive health difference, you are. You just don’t know it. Keep doing the right thing. Even if it is hard and people make fun of you. Because the people that make fun of you are secretly wishing they had the strength and courage to do what you are doing. Keep the (healthy) faith!

Food for thought #1: Has someone encouraged you to live healthy? Tell them.

Food for thought #2: Are you a positive, healthy, faithful example and feel discouraged? Keep at it. You never know who you are positively impacting.

peace, sweat, love: life

photo credit: Grakus Art

I don’t know where to start. Explaining what GMO is to people who STILL don’t know what it stands for? Clearing up the misconception of what sustainable agriculture really is? Telling you that the food you are eating is probably made with ingredients that are from a lab versus soil but disguised as “whole?” What Monsanto is and the propaganda they are spewing? 

I don’t know.

But let me attempt to break down why this issue should matter to you. Like REALLY matter. (If you only could “like” this.)

GMO = Genetically Modified Organisms. Or genetically modified food. If you can call it food. More like people with green coats (green for money, really white lab coats) figuring out a way to make seeds produce more crops and resist weeds and bugs and anything else that might hinder a crop from growing. I’m sure if they could prevent hail and other weather damage, they would.

Digging deeper, you will almost gag when you hear how a GMO seed is produced. The process involves either adding or removing genes. If genes are added, they are from a different species! How on earth this is even remotely acceptable is beyond me. In fact in 2006, a pig was made to produce Omega 3s from a form of a roundworm gene. Try to process that one. I wrote about this topic last week and shared with you how a farmer’s wife stated that a farmer today (2012) feeds 155 people compared to 26 in 1960.

So you’re probably thinking, but isn’t that a good thing? No. In fact, the opposite. Having seed produce more crops doesn’t solve the world hunger problem. If it did, we wouldn’t STILL have starving kids and families around the world. When seed is genetically modified, the earth’s resistance to diseases increases. Cancer (and other diseases) are on the rise because of our food system and chemicals. Like our bodies were made to fight off illness, so is the earth (soil). We don’t have to make our crops (food) into something they’re not. Brilliant point I know. 

Interjection. I grew up on a WORKING organic farm. In fact, one of the first organic farms in the states. Way back in the early ’80s. So I know first hand how hard organic farming is. From weeds taller than your head if you didn’t pull them out soon enough to certifications hoops that the farm had to go through in order to pass that commercial farms didn’t have to. Little did I know that I would be on this side of the soil today. So, out of this, I have a few passions 1) Organic Farms 2) Farms in general 3) our food.

Moving on.

Monsanto. This could be a book in and of itself. I’ll try to keep it brief. I will admit, that even I as I am writing this, I am livid. Monsanto are the people in the green – I mean white coats – spending their days a few ways. 1) Getting seeds to produce more crops 2) Making seeds resistant to virtually everything but acts of God. Weeds and bugs. Translated = pesticides, chemicals. 

Have you ever driven down a dusty, country road with corn, wheat, soybeans, etc  fields on either side of you? Did you happen to see signs plastered in those fields? Know where those signs came from? Monsanto. They PAY farmers to use either their seed and/or their pesticides, but they want you to believe they are helping farmers. Helping farmers my ass. They aren’t helping farmers, they are slowing having control of our food supply. By genetically modifying the food we eat from a simple thing called seeds. There is NO reason to have crops produce more. This isn’t a loaves and fishes situation. It is a situation of big brother trying to slowly control every little we do. 

So why should you care about this? Well, it’s affecting the way you live by the way you eat. Why do I keep preaching (for a lack of a better word) about the stuff you put in your body? Because everything you put in your body affects what you do. When you eat chemicals, crap (food) dyes and other artificial your body will react. Headaches, cancer, heart disease, fatigue, obesity, diabetes, Crohn’s Disease, IBS, – the list is endless. And here is the point: YOU HAVE THE POWER TO WHAT GOES IN YOUR BODY. Crap or real food? 

Analogy 1: Would you pour red dye all over your white wedding dress? No, of course not. So why in the world would you sit down to eat chemicals?

Analogy 2: Would you pay for a Poodle and when you show up to pick up your dog you’re given a pig that is white?

If you don’t understand those analogies, I don’t know what to say.

There is so much to cover in this topic, I’m going to spend a few articles on this important topic. Yesterday I posted a photo of all the brands that Monsanto supports via their seed and/or pesticides. We will cover that in part 2. Please don’t miss it. Your health matters to me.

And I’ll leave you with this:

“Why spend your money on food that does not give you strength? Why pay for food that does you no good? Listen to me, and you will eat what is good. You will enjoy the finest food” Isaiah 55:2 NLT

Photo credit: Kevin Dooley

If you follow me on Twitter, you’ve seen the photos I post of the meals I prepare and eat. While this is second nature to me, I’ve realized that the rest of you are curious about the food I eat. Over the next few weeks I’ll share with you my food journey, the foods I don’t eat, the foods I do eat, the foods I crave, what I drink, what I don’t drink – my personal seven health principles.

But first, an overview of my food journey.

I’ve always been a really healthy eater. From childhood, the food on my plate was a lot of fresh, organic veggies (that I planted, raised, harvested with my bare hands), fruit, organic whole wheat flour (that I ground), whole milk and then skim milk, goats milk that I milked (make sure they don’t eat onions!), honey versus white sugar, 100 percent pure maple syrup that I helped make from maple trees on our farm (fun fact: it takes 40 gallons of raw sap to make one gallon of pure maple syrup), drank my first soy milk when it first came out (1986? 1985?), ate kale before it became the 2012 buzz word (back in the early ’80s), only drank water (no soda, barely any juice and no coffee), and if we ate meat we killed it. I knew where my food came from, how it was raised and the blood, sweat and tears it took to get that tomato on my plate.

I started cooking and baking at the age of 5. I began making breakfast then lunch and dinner. Everything was made from scratch, all organic and of course tons of vegetables. I enjoyed experimenting and creating new dishes. I cooked with fresh herbs and whatever was in season. It’s probably why the kitchen is one of my favorite rooms in a house. I love, love to cook and prepare tasty, colorful dishes for other people. If you’ve ever had my cooking, you know this first hand.

For four years (1994-1997) I had a successful bakery with my two younger sisters where we made everything from scratch. We ground organic wheat berries to make the whole wheat flour, we used honey  (I remember lugging 50 pound buckets of fresh honey up to the kitchen) vs. white sugar, we used all organic ingredients, fresh, in-season fruit, fresh organic brown eggs, organic dairy and of course made with a lot of tender loving care.

Translation = no processed crap, no food dyes, no additives, etc. in the food we ate. If it was a cookie, cake or tart, it was made with the freshest, purest and organic ingredients.

I remember when Muir Glen, Garden of Eden, Cascadian Farms and Stonyfield Farms weren’t household brand names. Yes, I now feel old.

When I went to college, my body was shocked that the rest of the world didn’t eat like I had. It was a great eye-opener. After college, I was happy to be back in my own kitchen and cooking/baking again!

Then in the early 2000s I was diagnosed with an autoimmune disease. For being so young I thought it was ridiculous that I was put on a variety of medicines instead of being encouraged to look at other treatments. (Prescribing pills is quick. Healthy treatments can be a long process.) I strongly dislike medicine(s) and took myself off them after a few months and began other methods of natural treatment and making sure the food I ate was organic and as fresh as possible. Much like I grew up on. For the first couple of years my body seemed to do well with it and I was happy that I ditched the medicine. Then my training started to increase and other added stress began to take its tole on my body and my endocrinology and adrenal system took a huge hit. My body responded my treating everything I ate as inflammatory. Now a little side note. Autoimmune diseases need anti-inflammatory foods. Combined with turning older (God bless aging), I needed to do something different.

So, I started experimenting with the foods I was eating. I did extensive research and came to the conclusion that I should take grains out of the food I was eating. A few months later I took dairy out. I loved cheese. I thought it would be really hard for me not to have it, but you know what? A few months into it I decided to have a cube of cheese at a party and I couldn’t stand it. Proof that your body can learn new tricks. And by taking grains and dairy out of the food I ate, it pretty much eliminated sugar as well.

Since removing all dairy, grains (not just wheat or “Gluten Free”), legumes (and I loved beans) and pretty much all sugar I’ve noticed substantial positive body improvements. My body isn’t fighting with itself (as much). I’m still a work in progress. I do have an occasional – and when I say occasional that means one or two times a month – a baked goodie. Like a cupcake.

Now I have many things to say about all the above. I wish I could write them all right now. But you don’t want to read the entire journey right now.  And I need to keep your interest so you’ll come back and read the rest of it .

However, I’ll leave you with a few thoughts based upon my research, working with people across the country, traveling across the country and my own personal opinions. I’ll explain in greater detail in future parts what exactly I mean by each point. Here they are. Get ready, they are deep (laugh, it’s a joke).

1) Too much dairy in our ‘diet’ (diet meaning the food we eat, not a diet plan)

2) Soy is not a health food

3) We don’t know where our food comes from, how it is made or how it made it onto our plate

4) We mask our disease with pills vs. healing our bodies with real food that God created

5) We buy packaged food – wrappers, boxes, bags, etc. vs. buying or growing fresh produce

6) Farms and farmers are being replaced by developments OR being paid to genetically (GMO) grow crops (corn being a great example) (The food we eat today is vastly different then the food we ate 10, 50, 100 years ago)

7) We are a lazy, sick nation instead of being a hard working, healthy nation when it comes to our health and the food we eat

I believe we have the ability to heal our bodies (granted with God’s help) and it is our responsibility to take care of the body God gave us (as well as the land He created)

In the coming weeks we’ll discuss these points, I’ll share the foods I do eat, recipes I’ve created, some of the myths and truth behind the different foods and why I believe that if everyone took their health as seriously as I do, some of the health problems we are seeing might cease to exist or be drastically reduced.

peace, sweat, love: life

I’ve been traveling the last week (not new news), enjoying some down time with great friends and of course, TRAINING. Just because I’ve been on the down low, doesn’t mean I’ve been slacking. I ran 55 miles last week. Not a lot – my training plan goal is to run up to 90 miles per week. The key? Staying injury free. My approach to this 100 mile training is to do quality training vs quantity. We’ll see how that goes with Ms. Overachiever :).

On Black Friday I ran a slow 20 miler. While everybody else was fighting crowds, pepper spray and other obnoxious things, I was moving my body! It felt amazing to get outside, enjoy the fresh air and RUN. 

Ran a trail 10K with my friend Rachel on Saturday, which was SO much fun! Which meant I ran 26.2 miles in a day . Sunday was a recovery and Soul Food day – went to Genesis Church – will write about that later, Rachel and I made a healthy lunch, Kale Chips, which the kids devoured, watched a movie by the crackling fireplace, took a nap, made a healthy Apple Crisp, cleaned the kitchen, listened to Christmas music, then went to their bowling league. Where I might have to take up bowling a little more frequently as I managed to get quite a few strikes! It was a total blast and nice to have some down time.

Monday, Nov. 28 I ran six miles, did stair intervals, full body weights and core work to make a total of three hours of training for the day. The weather wasn’t the best (rainy), but training goes on! That evening, I was invited over to Steve Wallen’s (pastor at Genesis Church) home for dinner with his family. And yes, I brought a salad with my special, secret salad dressing . It was another great evening spending time with like-minded friends!

And if I thought the weather wasn’t nice yesterday, today was even WORSE! It poured all day and by the time I went out for my run it was snowing. Now I love to run in the snow, but this was bipolar snow. Snow, ice, sleet, rain, and the wind. By the time I returned, my face was ever so slightly cut up, my eyes red and stinging … but hey I got in 11 miles and that’s what counts! All in a day’s work .

A human icicle! It was just a tad chilly out

I have another busy week ahead. Flights, a marathon Sunday and endless other life stuff (like a move), but you know what? I wouldn’t have it any other way. I am very grateful for the gift of running that God has given me and I intend to put it to good use.

Oh and parting thoughts. As I was running, I was thinking how the world would be a much happier place if they just put their health second (God first). Not going shopping for crap that you can’t take with you. Sadly, Americans thrive on their instant gratification.  

Oh and in case you are new here, WELCOME! I am training to run my second 100 mile ultra marathon (Rocky Raccoon) on Feb. 4, 2012 and attempting to get 100 kids sponsored for Team World Vision. Why not make a difference this Christmas and give the gift of life? You can sponsor a child by going here. Make sure you put my name in the athlete box so we can keep track!

Peace, sweat and love life!!

Whoa. Back-to-back posts on soda. I promise I’ll talk about cupcakes and flowers tomorrow .

We all have our vices. Take me for example: I really enjoy a cupcake, or dark chocolate or a slice of warm cherry pie with a dollop of fresh whipped cream on top. I have always admitted my sweet tooth. Here is the thing, though. I very rarely eat any of those things. I believe in moderation. I also know that because I am in the health, fitness, wellness field I am held to a higher standard then other people. I try really hard (with God’s help) to walk the talk. Not just saying one thing and doing the complete opposite.

I try to keep it real by posting, every now and then, a particular craving I might be having (the other night it was hot chocolate). But keeping it real versus living in contradiction with what you say are two very different things.

Recently, I have been seeing a certain health/fitness professional ”check in” at McDonald’s for their daily diet coke fix. Which surprised me, because we all know that diet soda/soda is one of the worst things you can put into your body.

Then the kicker came when I was on my Facebook page and it said that this person “likes” Mountain Dew and suggested that I “like” the page as well. Are you kidding me? I will go to my grave before I like ANY soda page. Or any page that is related to the current health (obesity) crisis for that matter.

And this isn’t the only example. There are some others out there who recently went on a “clean” food plan, cut out alcohol and partying. When they had been preaching that message all along. Am I missing something? Are we just supposed to talk about living a healthy, fit life, but not really live it?

But I guess if you have a ton of followers on Twitter, likes on Facebook and say key words like “w00t,” “woo hoo” and “yay – great workout,” “you’re a rock star!” and tons of other flowering words, then I guess it voids out what you do in REAL life.

Call me old-fashioned, but I try really hard to only say what I do (it’s called living by example). And that means saying no to things I might enjoy on a regular basis.

If you are in the health/wellness/fitness field, please make sure your actions and lifestyle back up what you tweet, Facebook, video, etc., about. It is not an easy job, so back out now if you can’t handle it.

Am I perfect? Hell no. I said that in the every beginning of this article. There is a fine line between a healthy balance (a cupcake or a soda every now and then won’t kill you) and repeating unhealthy actions on a daily basis.

Not judging, just observing. If you are in the health/wellness/field, be careful what you post and like and most importantly how you live your daily life. People are watching and look up to us. Be a positive role model!

The fire is hot. Are you brave enough to walk through it?

Photo by: respres

Why, looky, looky, I think I spy donuts, ice cream, nachos…wait a minute. NO YOU DON’T! Not this blog! What you DO see is a pair of running shoes, a race bib, some fruits & veggies and a passion for kids.

In case you haven’t heard about the FIT Project. Here is a recap.

The FIT (Fitness Inspired Tour) Project is a national fitness tour. Through this tour Sarah hopes to inspire the nation to make fitness a natural part of their life. The tour will focus on ways people can be healthy, start running, incorporate simple ways to be active & of course help others. This project will help combat the obesity crisis that is affecting our nation. Sarah will attempt to run all 19 Rock n’ Roll Half marathons.  Sarah will fundraise for various organizations such as Orange Laces, World Vision, and/or PlayWorks. For the complete list of dates & city’s on the tour, visit here.

The first stop on the FIT Project was in Phoenix, AZ. Being able to escape 20 degree temps + harsh wind to 70 degrees + sunshine for 36 hours was pretty sweet

I arrived late Friday evening, picked up my rental car (I avoid checking bags at all costs!) and navigated my way to my friends Kristi’s place north of Phoenix. Yes, women CAN navigate. In the dark even!

Quick story first. After we got up in the air, they passed out drinks. I requested my usual “water with no ice.” And good thing I did. Because my blood sugar was low and as she handed me the cup I promptly spilled it all over my legs. Thankfully a kind gentleman next to me gave me his sweatshirt and that kept me warm for the next four hours or so. It was also a good thing I don’t drink coffee – hot would’ve been much, much worse! Now back to your regularly scheduled programing.

After getting to Kristi’s, we talked (what else do girls do?) and then finally went to bed at 2am. I was tired.

In the morning, I made us Steel Cut Oats. Always start the day off right! Then we headed to the Scottsdale Farmers Market – the highlight of the weekend! The drive to Scottsdale was awesome. The mountains make me feel alive.  And seeing the hot air balloons in the valley made me realize my dream of riding in one someday!

They say pictures are worth a thousand words, so enjoy!

Dried Beans

More Dried Beans!

Onions (red & white)

Fresh Fruit!

Apples!

Fresh Oranges (can't you just smell them?!)

Blood Orange (the BEST)

Fresh Oranges!

There is nothing better than fresh fruits & veggies. Just looking at them makes me happy. Are you getting fresh food into your diet? You need 5 fruits and 5 vegetables EVERY DAY!

Part Two will feature a video or two as well as more photos. Don’t miss it!