Day 73- Make your own

The other day I talked about cosmetics and home cleaning products.  Do you know you can make some of your own products?  The benefit is they are usually pretty cheap to make and you know exactly what is going in it if you make it yourself.

One product I make all the time is daily shower spray cleaner.  This is really easy to make- just save a used spray bottle from something else and rinse it out well.  You can find the directions here.

I know a number of people that make laundry detergent from scratch.  It sounds pretty easy and I think it makes a huge batch.  I have not tried this recipe yet.

You can even make your own deodorant- take a look at this one.

Finally, here are some instructions if you want to give up using shampoo to wash you hair. (I don't think I'll be doing this one!)

Do you make any home-made products?

Day 70- What goes in and what goes on

Sometimes what goes on your body is just as important as what goes in.  I am not an environmentalist, or a tree-hugger, or part of PETA.  But... the more I read the more I think I want to avoid certain chemicals in cosmetics and beauty products.

Parabens are a class of chemicals widely used in cosmetics and beauty products.  While there is no proven link (yet) parabens are apparently found in small amounts in breast cancer tumors and like soy, parabens have an estrogen effect.  Yet again this is an ingredient that is found in just about everything you will find in your bathroom.  If you put something on your skin it is probably absorbed. The FDA says parabens are OK and safe to use. Here is a pretty good list of paraben-free products and it also talks about some other ingredients such as phthalates and SLS (sulfates). I say buyer beware and you might want to look for less chemical laden products especially for children.  It seems that fragrance-free products may be a little better but not totally free of these chemicals.

Para-dichlorobenzene or p-DCB is found in air fresheners and toilet bowl cleaners.  In animal studies, p-DCB has shown a link to liver and kidney cancer.  Clorox Green Works and Seventh Generation products are good choices for the bathroom.

Phthalates are a type of chemical used in makeup and lotions and well as nail polish.  Phthalates also have an estrogen effect and may be associated with early puberty.  Phthalates are banned in Europe and in the U.S. are banned in child's toys.

I found a really nice grapefruit scented body lotion from Noah's Naturals at Walmart that is paraben-free.  Kiss My Face and Burt's Bees products are generally paraben, phthalate and sulfate free.  The Burt's Bees website gives a very good explanation of "natural" products.

I was reading the November issue of All You magazine and there is a good article on this topic if you want to read more- you can pick it up at Walmart.

To check if your favorite home product or cosmetic is certified "natural" check the NPA seal website.

Day 50- Scrambled Eggs recipe

Wow Day 50 already! Last week was a complete bust as I was sick with a cold for about 4 days and didn't do anything.  I love eggs and I found this yummy sounding scrambled egg recipe on another blog that calls for cottage cheese and spinach.  Do you know that combining spinach with scrambled eggs makes them more healthy for you?

Here is the recipe from Kitchen Stewardship- she also has a great post if you are just starting a whole food journey and wondering where to start,

Day 43- What happens when you try to get your kid a flu shot

I took my five year old to the Health Department Flu Shot Clinic and she was not happy about it at all.  First the nice lady explained she wouldn't be getting a shot at all- they have the Flu Mist nasal spray.  She watched a few other kids- who didn't cry. But as soon as it was her turn, she clamped her had over her nose and started screaming.  So, yeah, I had to bribe her.  It took an offer of a trip to McDonald's for a Happy Meal.  I held her arms down and she got it.  Then off to McDonald's we went for a Chicken McNugget Happy Meal with Fries and a Strawberry Shortcake toy.  It was her first Happy Meal since August.  She ate the whole thing in record time.  Oh well...

Day 42- Tip The Scales Tuesday

I've been sick since Sunday with some kind of cold or something and Umcka is not helping!  So I've just been eating whatever and sleeping a lot.  Not good as I wiped out the previous losses.  I did get outside for a walk today it was beautiful outside today.  I love the fall leaves.  Don't forget my giveaway here until October 15.

How was your week?  When you're sick do you eat more healthy, or do you just eat whatever feels like comfort food?

Day 38- Like Butter

We've talked about eggs. We've talked about milk.  Now lets talk about butter- or margarine.

Butter is a dairy product made from the cream of cow's milk.  Margarine is a butter substitute made from hydrogenated vegetable oil. Don't let anyone fool you- margarine is not a health food. Margarine also contains trans-fat.

Here is an article from the Cleveland Clinic that discusses some of the pros and cons of butter and margarine.

If you look at a package of butter the ingredients are usually milk, cream, salt (maybe beta carotene for coloring).  If you look at a margarine package you are going to see a whole list of oils, emulsifiers, additives, preservatives, and things you can't pronounce.  Many types of margarine are now labelled "0 trans-fat".  This is not true because all hydrogenated oils (corn oil, soy oil) contain trans-fat.  Butter is also available in an organic version.  Here's another article about butter vs. margarine.

My bottom line is butter is better, in moderation.  If you have a significant cholesterol problem you may want to limit the amount of butter you consume.

By the way- did you know that butter is sold in sticks in the East part of the U.S. and blocks in the West?


Western butter



Day 35- Tip The Scales Tuesday

I am just back from the gym and it is cold and rainy and gloomy outside.  I think we are going to have a cold wet autumn here.  Once again this week I was really hit or miss with working out, so I am doing week 1 of TBL 30-Day Junpstart again!   Also eating wise, I could have done better.  There was one day I was just starving and I didn't get to eat anything until about 10:00am and I grabbed Burger King for breakfast.  It was quick but it was not very good.  I did stay off the Diet Coke all week- but water is getting really boring and I don't like it with lemon.  I did have some VitaminWater and I liked that pretty much but I try to to drink very much of it.  So this week I came in at xx5 (I actually weighed in yesterday).  So -2 overall, at least it's not going up!

Off now to take some Vitamin D!  How was your week?

Day 34- First Month- Let's Review

I am more than a month into my little experiment of trying to make more healthy food choices.  So far I have bought farm-fresh eggs.  Given up Fast Food (yes, I have had Wendy's once and Burger King once for breakfast- it was not very tasty.)  I shopped at Whole Foods (really expensive) and Trader Joe's (more fun). I avoided high-fructose corn syrup- although this is a work in process. I gave up Diet Coke and my headaches subsided- but I still crave a cold icy glass often. I weighed in every Tuesday and I have not seen the scale move much.  I started The Biggest Loser 30-Day Jumpstart (but I have not been very consistent.)  I picked apples, shopped at local farms, and ate grass-fed beef.  Someone asked me if I felt loads better and truthfully I don't feel any different.  Maybe because I have not been completely consistent. And maybe because this is still a process.  I do know my cholesterol levels have come down (I have also been taking a fish oil supplement.)  For the next month of the journey, I want to focus on being more consistent with exercise and looking at incorporating more of the Food Rules.  I'm also planning a give-away contest coming up soon.

One thing that has been difficult is the cost of buying "better" food. Other than produce being rather inexpensive during the summer months, other healthy foods are quite a bit more expensive.  And it is so much more time-consuming to cook from scratch!  It's way easier to get carry-out or make Hamburger Helper (which is so gross in my opinion).  But it takes a lot of time and effort and planning to cook healthy meals.  (OK end of whining.)

Leave a comment to let me know how you are doing- I would like to hear from you!

Day 28- Tip the Scales Tuesday

Ha- thought I forgot about it didn't you?  I had a bad day yesterday because I was sick with a cold but I'm feeling better today.  I saw someone eating Wendy's for lunch and I came "this" close to getting some chicken nuggets and a Diet Coke but I did not.  I have been doing the Biggest Loser 30 Day Jumpstart DVD workout for a week.  Parts of it are really easy but parts I struggle with so I am going to repeat week 1 this week.  My morning weigh in was xx6 (yes that's -1)!  I am still trying to walk every day but I didn't walk yesterday.

How did you do?

Day 24- How to exercise for less

Over at Life As Mom there is a feature called Frugal Friday where you can share your money-saving tips.

One thing that may stop you from exercising is the cost.  Yes it may be pricey to join a gym- especially if you have to sign a year-long contract.  If you look for a no-frills kind of a gym rather than a fancy health club, it may be quite a bit cheaper and you may be able to pay month to month.  Also what ever sales pitch they try to sell you on, ask for a better deal- it never hurts to ask!

One very free way to get some exercise is of course to get out and walk.  If you have bad weather there is always the mall- often they open early just for walkers (watch out for those seniors they'll run you over).  If you have stairs in your home or at work you have your very own stair climber- no cost!  You can often find a cheap bicycle or other exercise equipment at a garage sale or on Craig's List.

Another free option is the library.  You can find diet and exercise books and DVD's.  I get just about all my books from the library- I rarely buy books but when I do I get them used from Half.com.  One more free option, if you have cable TV, check if your cable offers free on-demand videos.  Mine offers The Biggest Loser workouts and many others for free.

Here's some free walking resources from the American Heart Association.

Day 20- The Biggest Loser 30-Day Jumpstart

Are you ready for a challenge?

There are a bunch of people out in the blogosphere doing the Jillian Michael's 30 Day Shred challenge.  I tried to do just one day of this and all I can say is- no way!  So I am starting the Biggest Loser 30 Day Jumpstart with Bob Harper.  It's supposed to be five 10-minute workout sessions.  Has anyone ever done this DVD? Or the 30 Day Shred?  I have also been walking a mile a day and I need to step it up. Oh, and drink more water.  Gee, maybe I really do need Jillian.

The Biggest Loser premiers Tuesday September 21 at 8pm on NBC.

Today's challenge: get some kind of exercise every day for the next 30 days. Are you with me?

(you can also check out Commit to Fit at $5 Dinners. )

Day 14- Tip the Scales Tuesday

I have a confession to make.  I kind of fell off the wagon over the weekend.  We were celebrating our anniversary early and we went out to eat- Mexican food- which was kind of a mistake- all those chips and cheese! And we went to see a movie and I had a Diet Coke. The next day we went to a college football game.  On the way, we went to lunch at Penn Station.  I have to say their grilled artichoke, mushroom and provolone sub is really good.  But I got fries too.

So... I got a brand new digital bathroom scale right before I started this journey.  Two things I like about the scale:  it has a large digital readout- and it weighs me about 5 lbs less than my old scale!

Anyone want to weigh in with me every Tuesday and report your loss or gain?  Let's just take a baseline reading today. You don't have to post your weight- but would you want to share what your goal is?

Go drink some water and good luck!

Day 9- The End of Diet Coke...

I would like to have a moment of silence please.  Yesterday I opened the last can of Diet Coke in my refrigerator.  I need a little time of mourning.  And I have a headache.

I don't drink coffee, I don't drink tea, I don't drink regular pop (that's soda for the rest of you).  But I love me some Diet Coke in a cold can- or in a glass over ice.  Never in a plastic bottle.  I will miss you, Diet Coke.  I'm not buying any more pop, diet or otherwise, for the rest of the 90 Days of Change.

(sigh...)

Ok, so I'm not buying into that "Diet Coke causes MS nonsense" you get in forwarded emails from people (just check Snopes). But apparently Aspartame- the sweetener in diet soda- gets broken down into methanol in your gut which is then converted into formaldehyde.  Like the stuff they preserve dead things in.  That can't be good for you unless you're Joan Rivers.  Plus the phosphate in soda causes phosphate levels to rise in the blood and calcium to decrease- so it's bad for your bones. My habit is only one 12 ounce can a day- so that shouldn't be too hard, right?

So- will you join me and give up regular or diet pop (soda)?

(link to Simple Lives Thursday)

Day 2- Fast Food

The basic thesis of Michal Pollan's book- Food Rules is: "Eat food, Mostly plants, Not too much."

I'm not going to pretend to change everything all at once, and I wouldn't even try.  But I am going to start one of Pollan's Food Rules right now- #20 "It's not food if it arrived through the window of your car." In other words- no more fast food.  I will admit right here I love fast food.  It's cheap, it tastes good, it leaves you wanting more.  But then you feel kind of awful after you eat it.  This is going to be one of the hardest rules to follow for the next 90 days.  I'm pretty sure I can do it for myself, but it might be a little harder to get the whole family on board.  The one thing I will really miss is McDonald's french fries.  I actually had a small order on Monday to say goodbye.  Isn't that pathetic!

There is this scene in the movie Food Inc. with a family going through the drive-thru and the mom says if she has a dollar she's going to get her daughter a double-cheeseburger because you can't even buy a bunch of broccoli for $1.  That's the truth and it's really kind of sad.  Plus you have to wash and cook the broccoli.  And let's face it- plain broccoli does not taste that good. (I'm just being honest!)  Not eating fast food is a lot more work and a lot less convenient. If you plan to follow this step with me, try watching Super Size Me with Morgan Spurlock.  The guy eats nothing but McDonald's for 30 days with some alarming results to his health.

I'm pretty sure I'll end up breaking this rule somewhere along the way.  There will be this day we're in a hurry or something.  I also think some fast food may be ok.  Like a salad, or fruit, or yogurt- (or Chipotle LOL!).  But I'm going to try to go cold turkey for now.  I should also note that we eat a lot of processed foods in general- even when I "cook" a lot of time it comes out of a package.  So even a little change is going to be big for me.

Do you eat fast food? Or do you never touch the stuff?

Day 1- Eggs, Eggs, Eggs

Unless you've been living under a rock for the past few weeks- you've heard about the massive egg recall from two Iowa egg "farm-factories".  The conditions at the farms were found to be terrible.

One change I have already made this summer goes along with Pollan's rule #15.  "Get out of the supermarket whenever you can."  I have been shopping at farmer's markets all summer.  You can't get everything there and I don't try. But I get fresh locally grown produce and sometimes farm-fresh eggs. You can also find farms that sell eggs.  Or I will buy organic eggs at the grocery store.  I like Eggland's Best Eggs- they often have coupons in the newspaper. Yes, they are more expensive.  I will pay about $3.00 a dozen for farm-fresh eggs. When you crack them open, the yolks are orange-yellow not pale like the grocery store eggs.  That's because they are full of beta-carotene.  My daughter says it's because the chickens ate their vegetables!

Do you eat local farm eggs? Where do you get them?

Welcome to 90 Days of Change

Tomorrow is September 1st. There's something about the start of a new school year calendar that always inspires me.  No New Year's Resolutions for me, I'm all about the start of Fall. (Nevermind that it's 90 degrees today.)

Today I am starting a journey- well an experiment really- that will take me to the end of November, and maybe beyond.  I have been thinking for some time that I would like to make some changes in the way my family eats and acts and lives. It all started when someone told me they just read the book In Defense of Food: An Eater's Manifesto by Michael Pollan. I kind of filed that away thinking I would read it when I had time.  Then someone else said they just watched the movie Food Inc.  So off to the library I went.  I got In Defense of Food on CD and Food Inc. on DVD.  I listened to the book over several days and watched the documentary over a couple nights.  I have to say they both changed the way I look at food.  The way it is produced, packaged and consumed.

So I began to think- what can I do? For myself and for my family. To eat more whole foods and less pre-packaged junk.  Also to live more healthy in general- for our bodies and our environment.  I will say right now- I am not one of those green-eco-hippie types! (But, all the best if you are.)  I just think we should do the best we can with our bodies and earth God created.  OK, plus I can stand to lose a pound or ten (or forty.)

I will be using as one of my guides the small paperback book by Michael Pollan- Food Rules: An Eater's Manual.   It contains 64 "rules",  which are more like suggestions, for eating.  I will also be using other resources I come upon from time to time.

I'm not really sure what this is going to look like, but tomorrow I'm going to dive right in.  I hope you will join me for the next 90 Days of Change!