Tag Archives: wellness wednesday

Finding Virtues and Wellness Wednesday

disclaimerThe Essential Oil Revolution Summit is well underway as I write this. I have learned so much already, and am looking forward to the rest of the sessions. Essential Oils are currently one of the hottest topics in the natural health world, and it’s no wonder after hearing that so many people are finding so many benefits from using them. As more moms look for ways to help their family regain optimal health, essential oils make a great complement to a healthy diet, quality sleep, healthy gut flora and a positive outlook.

Day One included a wonderful session with Dr. Sue Lawton who uses essential oils in her practice for stress management, physical ailments, immune system recovery and immune boosting.  Her talk in the summit was one of empowering us with the right mindset to live compassionate, productive, healthy lives. One quote in particular struck a chord with me and I made this infographic that I wanted to share with you today.

essential oils revolution sue lawton smaller quoteIf you would like to own Dr. Lawton’s talk along with all of the other 31 talks from the Essential Oils Revolution Summit they are available for purchase. If you want to listen for free the remainder of this week (May 11-15) they will be live each day at this link.


Now on to Wellness Wednesday! Please leave us a link with your own blog and be sure to read the other great blog links too! Share the love by sharing today’s post on your own Facebook page.

Mythbusting Ideas About Fat and Cholesterol and Wellness Wednesday

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I’ve started reading Grain Brain by neurologist David Perlmutter. The focus of the book is brain health. Have you ever heard that there’s a connection between diabetes and Alzheimer’s disease? This book shows you that connection as well as many other lifestyle causes of neurological disease and dementia.

Grain Brain also lays out just what lifestyle choices people are making that can lead to developing Alzheimer’s disease. These include living with chronic high blood sugar levels (those in the “high normal” range) even without diabetes, eating too many carbohydrates (especially refined ones), trying to eat a low fat and low cholesterol diet, and having an undiagnosed sensitivity to gluten. Dr. Perlmutter says up to 40% of all people can’t properly process gluten.

Even if you have a family history of brain disease and Alzheimer’s or dementia you can turn the train around. But he says you have to bust a few myths first. The biggest myths you have to wrap your head around? 1- a low-fat/high-carb diet is good and 2- cholesterol is bad. According to the results of the Framingham Heart Study report from 2005 “people who had the highest cholesterol levels scored higher on cognitive tests than those with lower levels. Evidently there is a protective factor when it comes to cholesterol and the brain.” What most people don’t realize is that cholesterol is a building block for cell membranes and a critical brain nutrient necessary to fuel your neurons.

For more great information on cholesterol you can also read Jimmy Moore’s recent book, Cholesterol Clarity. I reviewed that book here.

Do you avoid fat? What have you always heard about cholesterol? How hard is it going to be to change your habits? Leave us a comment with your thoughts, and then check out the other posts here at Wellness Wednesday.

Wellness Wednesday starts here

“Twitter” potatoes and Wellness Wednesday

This blog is for informational purposes only. Some links may be monetized. Thanks for supporting Well Fed Family with your purchases. 

twitter potatoes titlesThese cute potatoes are simple to make, and probably get you some attention in the form of eye-rolling from your social media-savvy kids – right before they eat them all up!

Start with 6-8 small potatoes, scrub them and cut them in half lengthwise to give you the flattest cut surface area. Use your knife to score the cut side of the potatoes into the hashtag (tic tac toe) sign.

Preheat the oven to 400 degrees. In a bowl mix together 2-3 Tablespoons of olive oil, 3/4 teaspoon  smoked paprika  and 1/2 teaspoon sea salt. Dip the potatoes into the bowl of seasoned olive oil coating all sides but especially the cut side. Place the potatoes cut side up on a baking sheet or baking dish. Bake at 400 degrees for 30-45 minutes or until tender on the inside and golden brown on the outside.

"Twitter" potatoes
Recipe type: side dish
Hashtags on the top of the potatoes give this simple side dish a fun twist.
  • 6-8 small potatoes
  • 2-3 Tablespoons extra virgin olive oil (or you can use melted butter)
  • ¾ teaspoon smoked paprika
  • ½ teaspoon sea salt
  1. Preheat oven to 400 degrees.
  2. Cut potatoes in half lengthwise giving them the flattest cut surface area possible.
  3. Use a knife to make hashtags (tic tac toe sign) in the cut side.
  4. Mix the olive oil, paprika and sea salt in a bowl.
  5. Dip the potatoes into the seasoned oil making sure all surfaces are coated.
  6. Place potatoes cut side up in a baking pan and bake for 30-40 minutes.


Now it’s time for Wellness Wednesday! Please enjoy the featured posts and all of the new ones for this week. We’d love to have you link up your own blogs using the link below.

Antibacterial Soap America’s April Fools and Wellness Wednesday

This blog is for informational purposes only. Some links may be monetized. Thank you for supporting Well Fed Family with your purchases.
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Antibacterial Soaps – you find them everywhere. I’ve seen them in gas station bathrooms, hospitals, schools, friends’ homes, you name it – if there’s a high-traffic bathroom it’s likely to have antibacterial soap being dispensed. Marketed toward moms, especially those with small children, they are hyped as something that will protect us from horrible germs, especially colds and flu, and we will be much safer using them.
The truth is all that hype is just one big joke. Too bad it’s not an April Fool’s joke, unfortunately it’s real. Hand washing is a time-tested, centuries-old method for preventing the spread of disease. However it isn’t the soap that’s the most important part. The main mechanism for getting rid of germs? It’s the action of scrubbing your hands under running water for 20-30 seconds.
Soap helps get rid of actual dirt by mixing with the dirt and lifting it off your skin so it can wash down the drain. But the germs – those nasty viruses and bacteria you pick up from doorknobs, toilets, diapers and your own nose – those need good old fashioned scrubbing to get them off our hands.
Antibacterial soaps are actually harmful for several reasons. 1) They give us a false sense of security. We think that since we (or our kids) are using a medicated soap then we don’t have to worry if our hand washing technique is thorough enough. The truth is that colds and flu are caused by viruses which aren’t harmed at all by antibacterial soaps. 2) They are creating a bigger problem by encouraging antibiotic resistance.  We get in a panic over one case of ebola coming into the country and yet 23,000 people die every year from antibiotic resistant bacteria. The overuse of antibacterial substances is partly responsible for this serious problem.  3) The soap dispensers themselves are passing along more germs than were originally on people’s hands BEFORE they washed them!
Your best bet is to bring along your own clean container of plain soap, and use that with plenty of running water to scrub your hands for as long as it takes to sing Happy Birthday.
Now that you are well-informed on the subject of hand washing – take a look at all the other great posts on this week’s Wellness Wednesday!

Tips Good Cooks Know and Wellness Wednesday March 25

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tips good cooks know title
Everyone who transitions from the Standard American Diet to eating real food discovers there is a lot more happening in the kitchen. It can become overwhelming if you don’t know some of the tips and tricks to help you use your time in the kitchen wisely. These tips came from the Splendid Table podcast and professional chef Lynn Rossetto Kasper.

1. Clean up as you go

Don’t let dirty dishes pile up. Keep a sink full of hot, soapy water. Wash your knife and your bowls as you use them and put them away. This keeps down clutter and keeps your workspace clean.

2. Organize ahead of time

The French term sounds more posh – “mise en place” – which just means everything in its place. Run through the recipe you will be making, get out ingredients and equipment you will need, prep as much as possible including chopping vegetables and measuring spices, and only after this is done do you begin cooking. If you do this prep work you suddenly realize you look like a TV chef!

3. Use the largest cutting board you can find

You can’t have a cutting board that’s too big, only one that’s too small. 24″x30″ will give you plenty of room so your food doesn’t keep falling off.

4. Keep salt handy in an open pot or dish.

When you use your fingers to sprinkle the salt from high above your food it will cascade evenly and season your food thoroughly without too much or too little in one place. Plus this is another chance to let you look totally awesome and professional. 🙂

5. Keep frequently used items handy

Get a basket or tray and place items on it that you use with every meal. Salt, pepper, olive oil, butter and anything else in constant use. Keep this tray handy when you are cooking so you don’t have to search for anything. I buy multi-gallon tins of olive oil which wouldn’t fit on my counter so I decant some of it into a smaller dark glass bottle with a pour spout that fits nicely next to the salt and pepper.

6. Don’t throw out your scraps

At the risk of sounding like a hoarder, this is actually a secret flavor tip. High-end restaurant kitchens freeze vegetable peels, pan drippings, bones and carcasses and turn them into flavorful stocks and broths which will then become a fabulous sauce or soup. The key here is to remember these bits are in your freezer and make time later to use them.

7. Save great tasting fats

Butter, olive oil and coconut oil are wonderful. But you can also save the bacon grease left after you cook a pan of bacon. Trim extra fat from your grassfed beef, pork or lamb and freeze it in baggies until you have a pot full then render it into amazing lard or tallow. Excess skin and fat from chicken and duck can also be rendered down into great tasting cooking fat. You’ve spent the money to buy quality grassfed, free-range meat so be sure to get your money’s worth by using the high quality fat, too.

What are your best kitchen tips? Share them here in the comments, and be sure to check out the great link ups with today’s Wellness Wednesday.

Wellness Wednesday and Green Smoothies

This blog is for informational purposes only. Some links may be monetized. Thank you for supporting Well Fed Family with your purchases.

green smoothie titlesIt’s Wellness Wednesday! First my tip of the day and then it’s on to all of the great blog link ups. I can’t wait so let’s get started!

My Spin on Green Smoothies

Most of the green smoothies I hear about frankly sound disgusting. A whole blender full of chard with maybe an apple chunk thrown in or a handful of raw cashews. Ok, they sound healthy and spartan and full of virtuousness, but not very tasty. I also don’t want to be eating a ton of the kinds of raw greens that are so high in oxalic acid that i can’t absorb all the good minerals in my food either.  My solution is to add a handful of really nutritious super-greens to my regular smoothie recipe. I’m thrilled to be growing my own greens this spring, so it’s super easy to pick parsley, dill, mustard, leaf lettuce and a little red russian kale leaves to add to my morning smoothie.  I’m getting a whole-food vitamin and mineral boost plus the probiotics, calcium, protein, good fats and creaminess of kefir.

Wellness Wednesday


Wellness Wednesday March 11

sleep solutions titleSo glad you are stopping by for Wellness Wednesday this week! With the time change we are feeling like we have jet lag in the mornings. So I headed online to look for ways to help us get back to a healthy sleep schedule. I pinned this article about tart cherry juice from Health Home & Happiness.  This “sleepy dust” from Butter Believer is another idea that would be easy to whip up tonight before bed. And this magnesium body butter from Radiant Life blog is my all-time favorite for relaxing. I just rub it on my feet right before bed to moisturize and calm at the same time. What are your favorite sleep remedies? Write a blog and tell us about it by linking back here at Wellness Wednesday!

Salt Roasted Chicken and Wellness Wednesday Feb 25

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I’ve been cooking my way through the Zenbelly Cookbook: An Epicurean’s guide to Paleo Cuisine by Simone Miller.  I’ve made over a dozen of the over one hundred recipes in the book, and have enjoyed every one so far. Some are a little complicated and others, like the one I’m sharing with you today, are so simple and yet still very delicious.

One page 158 is a recipe titled Perfect Roast Chicken. It’s not so much a recipe really as a method. It yielded a chicken for our dinner tonight that was crispy all over on the outside and tender juicy on the inside. Two ingredients: one whole chicken (about 3-4lbs.) and 1 tablespoon finely ground sea salt. I used pink Himalayan salt on a 3 1/2 lb organic chicken.  Just coat the entire chicken with the salt and put it in a cast iron Dutch oven breast side up. The whole thing slips into a preheated 425 degree oven to roast, uncovered, for an hour. At the end of the hour use a thermometer to check for an internal temperature of 165 degrees. If it isn’t there then put it back for another 15 minutes. Keep checking at 15 minute intervals until the meat reaches 165. My chicken was done right at one hour.  Let it rest for ten minutes and then carve and serve.

We’ve also enjoyed the Moroccan Shepherd’s Pie, Creamy Purple Cabbage Slaw, Biscuits (the first grain-free biscuits my entire family has loved), and the best Chocolate Hazelnut Waffles I’ve ever had. This is one tasty cookbook that just happens to be Paleo.

Now it’s your turn. What have you been doing this week that you’d like to share with us on Wellness Wednesday?

Welcome to this week’s Wellness Wednesday!

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Wellness Wednesday is all about wellness, natural living, real food, diy, and encouragement. Join us and meet some new bloggers and find how you can live life well!

Every week we will feature the most popular posts! Your hosts will pin and promote them as much as possible. This week’s features:

medicine cabinet

Complete Guide to a No-Side-Effect Medicine Cabinet by Deep Roots at Home


The Benefits of Epsom Salt by Drops of Nourishment


Cinnamon Almond Granola by A Nest in The Rocks

Thank you for linking up! If you’d like, grab the button below and add it to your blog!

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Wellness Wednesday Feb. 4, 2015

carrots with green topsI have a quick tip for you today before getting to the Wellness Wednesday linkup. This one comes from Jo Robinson’s book Eating on the Wild Side: the Missing Link to Optimum Health.  Jo Robinson gives page after page of ways to make the most nutritious choices when buying vegetables and fruits. When it comes to carrots she advises we skip the baby carrots, which are really just cosmetically damaged full-size carrots that have been shaved into uniform size. The most nutritious part, the outer layers, have been thrown away leaving just the inner core.  For the best flavor choose full-size carrots that still have their green tops attached. (Cut off the tops when you get home and stick them in the refrigerator.) For the biggest serving of nutrition look for purple varieties, which have almost 30X more antioxidants than orange carrots.

Welcome to this week’s Wellness Wednesday!

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This week’s features are:


Happy Hair Tea: How-to by A Gypsy Herbal

Organic Dairy Yellow Butter an Ingredient for Cooking

Why You Should Be Eating Grass Fed Butter by Lavender and Cream


Shaking the Sugar by The Earthly Ones

Thank you for linking up! If you’d like, grab the button below and add it to your blog!

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Peace at All Times – Wellness Wednesday

I’ve been doing a wonderful Bible study with a friend and this verse came up. It gave me joy and comfort, and I hope it does the same for you.
Peace flowers 2 Thessalonians 1200
Wellness comes in all shapes and sizes, and I think spiritual wellness is just as important to nurture as physical wellness. Be sure to link up and share your wellness tips with everyone here on Wellness Wednesday.