Tiny House Project: Laundry Room Makeover

Life is all about perspective.  Nine weeks ago we were doing this, to replace our 20-year-old washing machine, schlepping the old and new washers home and to the dump, and reveling in the new-fangled-ness of technology.

Last week the dryer pooped out.  It was much less traumatic than when the washer went out.  And we waited the three days and let it be delivered, so I have zero cool trailer-hauling pictures to show how tough and pioneer-like I am.  It turned out to be pure heaven.  We got the matching dryer put in, and the old one carted away.  I thought only super-rich people got that kind of service.  Turns out they do it for average joes, too.

Then I stepped back and took a good look.  Whoa.

I remembered a quote I read in "The Happiness Project": 

" No money is better spent than what is laid out for domestic satisfaction." -Samuel Johnson

We all realize that things need to be done, and spend a lot of our time and energy gearing ourselves up to the task.  Laundry, bathroom cleaning, exercising, mending projects, and organization and just a few of those tasks.  And when the mood is right, you just know you have to dig in and go for it.

But sometimes (most of the time) reluctance to spend money is the reason for not improving something.  Somehow we feel we shouldn't spend money on improving our home's cosmetic atmosphere, or as Mr. Johnson put it, our domestic satisfaction.  When by sheer hours of use, home projects have by far the highest R.O.I. (return on investment).  If you were a company, a high R.O.I. makes spending money on a project a no-brainer.  Dealing with the frustrations that come from disorganization can be far more taxing on our attitude, feelings, and happiness than we realize, and this space was pressing on my last nerve.

For 12 years I've been washing in the basement, looking at the gray-painted cement wall, and the early 1970's sheetrock-and-tape in i'm-not-saying-what-color-of-yellow wall.  I knew the new washer and dryer had to have a better home and that I needed a brighter, cleaner, more organized space in which to spend the third of my life-time which is doing laundry.

The "hanging" situation: the water and natural gas pipes serve as my drying racks.  They also serve as our overflow closet, sports gear storage, seasonal use storage, and etc.  The hanging clothes block the natural light from the window.  Had to change.

The storage situation: laundry soap and sundry are on the floor. Along with everything else.  The laundry room is the gateway to the storage section of our basement, thus everything gets dumped just inside the door without ever making it to its appropriate space.  I'm sure this never happens to you.

The square footage: technically the laundry portion is 15 ft long x 11 ft wide, quite a large space in reality.  Perspective made me realize this and be grateful for it.

The Plan: repair the wall on the left and add a bit of sheet rock where there was just a stud wall; paint the cement wall behind the washer and dryer on the right; sort, box, and re-position the hanging items so the daylight could come in; add shelving above the washer/dryer and the folding counted to clear the appliance-tops and make folding at the counter an actual possibility.

I began by adding a shelf above the washer and dryer on a set of sturdy U-brackets (typically used for garage storage), securely bolted into the floor joists above.  Then I added a wire shelf.  Once I got all the stuff on it, it sagged terribly in the middle.  My fix? Two daisy chains of zip-ties nailed to the floor joists.  And a promise to revisit that solution at a later date.

You can see the old gray wall behind.

This is a portion of the wall I wanted to sheet rock.  It bears the doodlings of my kids at the time we finished the front half of the basement, and my meticulous notes about when we snaked the clogged floor drain and other major plumbing incidents.  I'm weird like this.  When I got the sheet rock up, the gals were in a tizzy for covering it up.  Solution: I took pics and I will frame them and hang them on the wall.  They really missed it that much.

The back wall was first to be painted.  I did one coat of primer and two coats of white paint.  I chose the first white I saw in the cheapest paint product Home Depot carried.  I taped off the stripes using Frog Tape, and used the leftover paint from the gals' room from oh, about 4 years ago.  Does paint expire? I have no idea.   But it worked great and it was free.  I've always wanted to stripe something, it was really easy, super fun, and I love how it turned out.

Next was the sheet rock.  I used a large bucket of sheet rock mud all up fixing that icky wall.  I added the pieces of sheet rock to the wall that is to my left in the picture below.  I taped it and added a corner all by myself!  Just don't look too close...I will be hanging some strategically-placed decorations in awkwardly-low positions to hide the flaws.

This wall I did two coats of primer and two coats of paint, all speed-dried by a rotating fan.  At this point I begin running low on steam and the family upstairs is running rampant so this project needs to be done, stat.

I really do love plain white walls.

This is the taping for the stripes.  There's one more strip of tape that is completely covered by paint.  The trick with tape is to paint and then peel it off while the paint is still wet.  This prevents peeling.  It also promotes drips and runs if you have blobs in corners where you just, well, blobbed the paint on in a super-hurry.  Good thing I'm the master of cosmetic-repairs.

This is the Rubber Maid Closet Maid wire shelf: 20"x 4'.  The supports are a cinch, adjustablity is limitless, and I have the option of adding additional shelving elements if I find I need something different.

Some colorful (cheapo-clearance) baskets add cheer and organization, as do the wire shelving ad-ons.  My favorite is the basket to the left.  It is the new home of single socks, clearing some valuable space on my folding counter.

The table is the counter top from the original kitchen upstairs.  My wonderful and talented dad made it into a laundry folding table for me when we moved in.  It has saved my life.  Baskets fit under it neatly and I have a place to fold clean clothes, assuming it is not covered in clutter.  The best thing I added to the laundry room was this little, black, collapsible stool.  Now I can reach everything!

With a little work, everything is back nice and tidy.  At the end of my laundry space is my "craft nook".  I have wrapping, sewing, & crafting supplies here, along with my ridiculously out of control fabric stash, which is high on the list of purging projects.  The fire extinguisher is a must in a room with appliances and the electrical panel.

This is the newly designated hanging bar.  Supplemental closet items and hang-to-dry items go here, as do the rag box, beach towels, and other frequently used items.  My paint-can stash is here to, to keep paints at a comfortable temperature, so I can use them again in 4 years.

This shelf above the appliances gets everything off the ground and in a reachable place, utilizing valuable overhead space that would otherwise be empty.  Wire shelving lets light from the window through and prevents dust from gathering.  Paper towels are safe and dry from the occasional plumbing mishap.

The floor is still cement, and the floor joists are still exposed, but the white paint and fun stripe change the atmosphere drastically.  The continuity of the white and stripe help to define and unify the laundry space.  Visually this is so much more pleasing to my mind and heart. Everything has a place and a function.  There is ample light, and even daylight, too.

Perspective is everything.  I am so blessed to have a place to do laundry inside my home, and I'm even spoiled enough to have a craft center/table in my laundry room.  I never thought about it like that before. I find myself doing tiny loads of laundry for an excuse to spend time down here.  All I need now is some chocolate candies in that candy jar as a sweet little reward for all my hard work.

Remember it doesn't have to cost a bundle.  Check the classifieds for used shelving, counter tops to turn into tables, all at a screaming deal.  Be brave and do it yourself!  You're far more clever than you realize!

Let the laundry battle commence!  Or is it laundry therapy, now...?

Make It Monday...Even Though It's Tuesday: Chicken Marinades

Well.  Sometimes I get clear off track and preoccupied.  Not off track, per se, but on a track that takes longer and requires more concentration than expected.  Like my laundry room make-over.  Watch for that post Thursday.

I got three delicious chicken marinade recipes from my friend Ashlee.  Chicken is so healthy but can quickly become lack-luster and boring.  Marinades are a great way to stave off the chicken doldrums.  Don't panic when these marinades call for 1 cup of jam.  Remember, marinades impart flavor to your meats, and you aren't required to eat all the sauce.  Marinate your meat, shake off the excess, and grill or bake.  Or crock-pot all the ingredients and serve the chicken, with some of the clinging sauce for a smidgen of added calories with a ton of taste-bud-pleasing flavor.

Here we go:

Russian Chicken

4-6 chicken breasts

1 - 8 oz bottle Russian dressing

1 cup apricot jam (I used peach because I had it on hand)

1 - 8 oz can tomato sauce

1 pkg onion soup mix

Combine all ingredients and pour over chicken in 9x13" pan.  Bake covered at 350 for 1 hour.  OR cook in crockpot on high for 3-4 hours. Serve over white rice, brown rice, or a bed of salad greens.  

Summer's Marinade

1/2 cup oil, veg, canola, or olive

1 cup 7-Up, or other lemon-lime soda

1/2 cup soy sauce

1/2 Tbsp garlic powder

1 heaping Tbsp horseradish

Mix all ingredients together. Marinate for several hours or overnight.  Cook however you wish.  This also makes a delicious salad dressing if you set some aside and don't contaminate it with raw chicken.

Cilantro Lime Chicken

1 - 24 oz jar medium or mild salsa

juice from one lime

1/4 cup fresh cilantro, chopped

2 jalapenos, finely chopped, seeds out for less heat

Add 4-6 chicken breast halves (defrosted) to the slow cooker & coat with the salsa mixture.

Cover & cook on low for 6 hours.

Serve the chicken with mixture spooned over it, over white rice, brown rice, or salad greens.

This sauce is low fat and the heat makes it a metabolism booster!

I sure am enjoying this sunny weather!  I'm enjoying some cottage cheese with mixed berries, chia seeds, and nutritional yeast.  What is nutritional yeast? It is a deactivated yeast (no bacteria is allowed to grow) that is rich in B vitamins, particularly B-1 & B-2.  If it is fortified it provides B-12.   Two tablespoons contains 5g carbs, 4g fiber, 9g protein, and is a complete protein, which means it provides all nine amino acids that our bodies can't produce.  It is commonly used as a cheese substitute for vegans, which I am not.  It smells like yeast, and tastes nutty or creamy. 

So now you know...

Enjoy some delicious chicken tonight and boost that protein!

Book Review: 5 Nutrition Books That Will Change the Way You Look at Food

I don't know about you, but I love information.  I also love to read.  And eat.  And cook.  So that's why nutrition books are something I enjoy.  

If you are on a fitness journey, and you are trying to guess your way through it, you need to get another plan.  Information is power.  Power to change.

These are my five favorite books about food, nourishing our bodies, and eating for change.  There is an absolute truth that calories in < calories out = weight/fat loss.  But it also matters what you are eating for calories.  Here's what these books taught me:

1. "Burn the Fat Feed the Muscle" by Tom Venuto - this is basically a weight-lifter's book, but the method is sound.  It teaches the calorie equation: how many calories you need to eat each day.  It follows the "clean eating" model, which is basically high protein, veggies, fruit, healthy fats, & low/no sugar or bad fats.  It has a meal-assembly guide based on your metabolism type, which is figured out in an entire chapter.  Lots of math. Love.

2.  "The Eat Clean Diet" by Tosca Reno - Tosca's story is inspiring: around age 40 she changed her eating habits and exercise pattern & became a body builder/fitness model.  She sets out all the positives for eating clean & exercising from skin improvement to energy level and overall health, and every other reason in between.  She has a separate cook book with additional recipes that are all simple to follow and delicious.

3.  "Practical Paleo" by Diane Sanfilippo - Paleo is a gatherer diet, based on vegetables & fruits that have not been domesticated or genetically altered, high in protein, and avoids all legumes & grains, since those are "man-made".  She is heavy on the research based on her own experience with benefiting from Paleo, and provides several tweaks in the Paleo diet to combat diabetes, weight loss, systemic inflamation, IBS, and other issues that can be solved with Paleo.  

4.  "Shred: the Revolutionary Diet" by Ian K. Smith - this book promises big things, and again is based on eating clean.  The book outlines a week by week eating plan based on food groups.  The meal plan is filling, and I especially like the 8 or so pages of 100, 150, & 200 calories snack ideas.  

5.  "Thin Side Out: How to Have Your Cake & Your Skinny Jeans Too" by Josie Spinardi - this is a fun and eye-opening read about all the pitfalls of restrictive dieting & the reasons we eat or overeat.  It goes in-depth about the psychology behind why you reach for firsts or for seconds, & how to get yourself to stop, feel satiated on less, and get out of destructive eating habits.  Even if you aren't a binge-eater, this book provides the key to understanding why we eat beyond fueling.  

All of these books boil down to four things:

Eat clean: 

protein & veggies are the answer to long-lasting health & fat loss

Exercise: 

when combined with healthy eating it's the one-two punch that'll make a knock-out

Processed Sugar is bad: 

and we all need to eat less. it is the hard-work-eraser.

Results:

if you can stick with anything long enough, you'll get them

We are all different.  One book or author will speak to you more than another.  One eating plan will seem easier to you, and so you'll be more likely to follow it.  Find out what it is and do that.

Also, knowledge alone won't help you. Use your new-found knowledge and become wise.  Apply it.

And last, nothing will change unless you are willing and ready to commit.  It's like potty-training.  There's no point in starting unless there's interest.  Forcing leads to failure leads to lower likelihood of you ever trying again. 

I fall into the category of lots of lots of knowledge and a little application.  I have lots of room for change and improvement.  I've started and failed lots of times, but I know that when it's time I'll know.  Make sense?  I knew it was time when I kicked of the Summer Slim Down.  I felt ready to commit, ready to make it public, and ready to have a support system of women to come along with me.

Happy reading!

Week 6: Half-Way Point!

Are you feeling your resolve slipping? Are you feeling worn out?  I was last week; it was rough, and I felt like quitting.  But I'm hanging in there, because I'm seeing results and changes.  Not so much in weight as in strength gain and improved fitness, as well as a healthier gut.  After 4-5 weeks is when we start seeing real results, increasing strength, and feeling healthier.  Hunker down and keep going!  If you get frustrated by the scale, remember that it is a good indicator of progress.  Keep in mind not to get caught up in worrying about weight day to day or week to week, but focus on a good, steady, downward trend over the 10 week term.  A healthy and sustainable rate of weight loss is 1-2 lbs per week.

For this week it's the same challenge: NO EATING AFTER DINNER.  Many of our group said this was really helpful and eye-opening, being aware of how many empty calories we consume after dinner.  It was also freeing: out of sight and mind!

Remember:  It means no eating or drinking calories after your REGULAR & REASONABLE family dinner time.  The rules say 7 PM, because that's typical for most of us.  If you work nights or have other situations that make that difficult, remember there are 7 days in the week, so use Saturday & Sunday to get the max 5 challenge points for the week.

Points Break Down for Week 6:

1. Write it Down (5 pts) Keep using that tracking sheet!

2.  5 Fruits & Veggies each day (5 pts)

3.  8 cups (8 oz) water each day (5 pts)

4.  Exercise 60 minutes daily (5 pts; .5 pt for 30 min)

5.  Challenge: no eating after dinner (5 pts)

6. Come to weigh-in (5 pts)

7.  Lose weight (5 pts; no loss/gain 0 pts)

This week we are having another Work-It Circuit group workout, Thursday, April 30, 9 PM at the upper Crestwood church building.  No bonus points, just come have fun! 

Bonus Points opportunity this week: Track, meet goals, challenge & workout Saturday & Sunday for up to 9 bonus points!  No working out Sunday...we all need a rest day! 

Protein sample table next Friday at weigh-in, and the weekly weight winner gets 2-33 oz bottles of Simple Truth Infused Water!  It has a hint of flavor but zero calories, and no artificial sugars.  Yum!

Weigh-In this week is on FRIDAY, May 1, from 9:00-9:30! 

Have a super week!

The Time I Made a Tulle Wedding Dress

By far my most daring sewing project of all time, I was approached my my husband's darling youngest sister in 2010 to make her wedding dress.  Based off a blog entry in Swedish.  So of course, I said yes.

The idea came from Joanna Goddard's post on Bliss: All About Weddings.  A few link-throughs and we found more detailed pics.  Katrina said it was love at first sight.  It was the only one that would do.

Loved: the subtle hints of color throughout the skirt.

Loved: the lace accents in between the tulle layers.

Loved: the black ribbon belt and plain top (must add sleeves).

The process began.  It was a paced, planned, scheduled project; my only one of it's kind, really. We found two patterns: one for the bodice that fit so perfectly she couldn't comfortably raise her hands above her head, and another for the underskirt. I made a mock-up out of cheap fabric, then the real one out of satin.

Then the craziness of tulle began: layer after layer after layer of gathered tulle, an entire bolt of white.

I was awash in it.

And it really started coming together.  The tulle was pretty forgiving, and we trimmed the shape after all the layers were on.

We had weekly fittings to make sure everything was still perfect.

The colored and lace pieces were a bit of ingenious engineering on my part.  To get married in an LDS Temple your dress must be all white, and Katrina wanted to be married in this dress.  I added the pieces of color with hooks & eyes, sewn onto lengths of double fold bias tape.  I numbered them in tiny black marker in between the layers and on the bias tape.  I wish I had a picture or video of all us sisters holding the pieces after the ceremony in the bride's room, me calling out numbers like wedding-dress bingo, and placing them all.  It was something I'll never forget, and neither will the cute temple matrons!

The wedding was in California at the Newport Beach LDS Temple.

You can see she wowed everyone!

It was an amazing experience to create this wedding dress for someone I love, and have it worn in the temple.  The most rewarding thing about it is that she adored it so much!  I was so happy to help her have the day she wanted.  She really was such a beautiful bride!

Since this dress my girls have been sure I'm going to be sewing their wedding dresses.  I told them to make sure they give me enough notice.  Think they will?

My Favorite: Hair Products & Tools

Hair.  We have a lot of it at our house, more than average.  Everywhere.  With four girls/women with massively thick hair around it's inevitable.

My hair is naturally and unevenly wavy, creating a great beach wave with a little coaxing from #10, the Beach Chic spray.  My hair looks thick, but that's relative when compared with my girls whose hair in a ponytail is almost 2" in diameter.  It takes curl and holds it well, and no matter how frequently I get it trimmed the ends always look frizzy.

I like mine clean, so two days max, particularly with the amount of sweating I do.  I use the same products every day, #s 1-3 below.  I alternate between flattening it, curling it with my curling wand, or leaving it au naturale, skipping any heat treatments to give it a rest.  The family calls this style my "lion's mane".  I never brush my hair.  Mostly because I forget and the tangles usually shake out by the time I've done it.

My hair-do portfolio for myself includes pony tails, top knots, or a dutch braid I do myself.  I think I use up all my hair ingenuity on the three girls in our house.  Bobby pins hurt my head, and I like to feel my hair on my neck in every weather except really hot summer.  Mid-high pony tails give me a headache, as do headbands.  So I look like a crazy mad-woman when I exercise with my halo of short hairs and my messy ponytail.

The best thing I ever did for my hair is get consistent, with products, color, and hair dresser.  For years after I got married I tried every color in the book, and looked so weird every time.  I tried blonde the most and only got it right once, about 9 years ago.  But it fried my hair so badly to keep it up that I finally quit. I found a great girl in town at a reasonable rate and kept going to her.  It's important for your hair dresser to know your hair type and how it reacts to coloring.  I finally went more dark about 6 years ago to a shade a little darker, richer, and more interesting than my natural color.  We did a melt, or ombre, dark at the top fading to light at the bottom and that's what I've been doing ever since.  Brittanie is the best around, her melt is perfection.  A #6-7 on top, if you're interested.  I absolutely love it.  It gives me a little blonde, it's not over-dark, and it makes me look younger and less "done".  It's also lower maintenance than a weave or highlights and costs less too.  I get a trim every other time.

Over the past couple years my gray is starting to get the best of me.  I used to be able to color once every 3 months, but no longer.  I get antsy at 4 weeks, panic at 5 weeks, and make my appointment for 6 weeks, just like clockwork.  I really admire women who go to their natural gray, and someday I will, but that day is not today.  I love being freshly colored.  It makes me feel happy, beautiful, sassy, and pampered.

As I get older, I find myself more confident in myself and how I look.  Many days I let my hair air dry and skip makeup, giving my hair and skin a much needed and deserved break, as well as saving the 40 minutes the process takes to use on something else valuable I want to do.

Here are the hair products and tools I use (almost) every day:

1.  Sally Beauty Generic Color Protecting Shampoo & Conditioner - I spend way too much money coloring my grays to wash that color down the drain
2.  CHI Silk Infusion - this serum smooths my frizzies and protects during the heat stages of styling
3.  Conair 1875 Watt Cord Keeper Dryer - there are many better dryers, but this one is good to my hair and the cord zips inside for tangle-less storage with the push of a button
4.  Sally Beauty Generic Thermal Protectant Spray - similar to CHI 44 Iron Guard Spray this helps either curling or straightening to be smooth and silky (couldn't find Sally's product online, I get it in the store, it's been a while, maybe they are out, sad) UPDATE: Yes, GVP discontinued their thermal protectant spray. Ruined. My. Day.)
5.  Butterfly Clips - keeps layers up during styling without slipping or kinking
6.  NuMe Classic Curling Wands - in 19, 25, & 32 mm for different lengths of hair as well as their flat iron; don't panic, you can find them on ebay, ksl classifieds, and there's always a groupon; never pay full price! But do get nice tools that don't yank your hair out.
7.  Wide Pik or Comb - to gently comb through curl to get the wavy look, never ringlets
8.  Paul Mitchell Wax Works - texture creme to tame frizzies, define waves, and provide manageability without crunch; a little goes a long way.
9.   Goody Elastics - large for ponies, invisible for braids
10.  Garnier Fructis De-Constructed Beach Chic Spray - creates textured beachy waves without heat; think hair after a day at the beach.

Remember, you're beautiful just the way you are, but a little omph never hurts now and then!

Training Tip Tuesday: Make Time for Exercise

Let's be real. Going through your day thinking you're going to "fit in" a workout usually ends with it never happening.  Any role you are in right now comes with a plate-full of responsibilities clamoring for your attention, all day long.  Being a mom is probably the most demanding 24-hour job, while also being the most rewarding, by far.  Some of us have small children & infants.  Some have teenagers or young-adults.  Some have both, and I really am in awe of that place.

No matter where you are in life, exercise is important.  You've heard that before.  But I'm going to say it anyway, and tell you why.  

I believe exercise is for people who want to: 

live longer

be happier

be centered

meditate

be alone

be with friends

be with family

live an active lifestyle

play with your kids

increase your focus

be healthier

help others

set a good example

have active children & spouses

It's a winning thing to do for pretty much everyone.  As a mom, I'm going to go out on a limb and say it is an absolute must.  From personal experience I can tell you that no one benefits from a martyr-mom.  And the time you take for yourself will have long-term benefits for those people you live with and love.  Once I realized this, nothing could stop me.

So don't try to "fit in" your exercise.  Make time for it.  Set aside a certain hour, wake up before everyone, stay up late, sign up for a class, get a partner, do a babysitting swap, put the kids to bed, make a club, find new friends, whatever it takes to make sure you do one of the most important things you'll do all day: improve your physical & mental well-being.  

This is why I began this @fitnessinreality Instagram project, and hosted the Summer Slim Down.  Because having a reminder & being guided as to what to do makes it that much easier.  That leaves you with the only job of setting aside 60 minutes in the day.  And checking Instagram.

Generally, don't get too stuck on what kind of exercise or how long.  Make it at least 30 minutes, ideally 60, and make sure your heart is pumping hard and you are breathing fast & heavy.  It will be hard at first, but stick with it.  It won't be long before you realize you love it, too.

Take time for yourself.  Your family will thank you for it.

Make It Monday: Healthy Mexican Soup, Sweet Potato Noodles, a Spiralizer & a Dryer

Tomatoes are an amazing fruit...or is it vegetable?...and there are many reasons why you should be eating them, or drinking them.  Remember V8?  Perfect snack, and there are generic brands now, so they're lighter on the budget.

Here is an article that lists 20 health benefits of tomatoes.  Some include:

Vitamin & mineral rich

Improve digestion

Helps skin & hair

Strengthens bones

Increase fat burning capacity

Here's a recipe that is chuck-full of tomatoes!

Mexican Soup

from Ashlee

1 lb hamburger, browned with 1 onion, and drained well (you can substitute chicken)

1 - 46 oz can tomato juice

1 - 15 oz can crushed tomatoes

1 - 15 oz can corn (not creamed corn)

1 - 15 oz can kidney beans

Season with:

2 tsp salt

1 tsp pepper

1 tsp garlic powder

1/2 tsp cumin

1 tsp Italian seasoning

1 tsp oregano

Top with tortilla chips, cheese, sour cream, cilantro, & guacamole. (skip the chips, use fat-free sour cream, and go light on the guac to keep this lower in calories)

This soup easily gives you 2 vegetable servings for two cups, which fills you up and satisfies your taste buds!

Last week I told you about a new kitchen tool I purchased: it's a spiralizer.  I bought the Premium V Slicer on Amazon.com, and it was $16.  It is similar to an apple-peeler-corer-slicer, in that you spin the food item and it cuts using blades,  This is designed to make spaghetti-sized strands.  It is intended for people who do raw diets, meaning they eat 80% of their food raw, and 20% cooked.  This spiralizer produces "noodles" on which to serve raw vegetarian sauces.  Common vegetables to spiralize are sweet potato, zucchini, and broccoli stalks.

The first thing I chose to make was sweet potato (truly they are orange yams, but we can debate that later) noodles, with chicken and edamame.

I can tell already that I want the nicer spiralizer for $33. I just wish it was more compact.  My tiny kitchen has no space for occasional-use counter-top items.  The hand-held version worked well, but left a huge portion of the sweet potato un-spiraliz-able (word?).  But the orange curls sure were pretty!  You can dice the leftover cones and bake them for a side dish for another night.

UPDATE: If you don't have a spiralizer you can grate the sweet potato lengthwise on your large-holed grater.  It'll be more like hash than noodles, but with the same effect.

I blanched them in chicken broth for about 5 minutes to soften them to "al dente", or slightly crunchy.

I browned diced chicken in some olive oil, sauteed an onion, and added frozen shelled edamame.  At Smith's this is packaged as "mukimame" in the frozen vegetable case.

I browned the sweet potato a little to heat them up then tossed everything together.  It was delicious, flavorful, and beautifully colored.  The picture doesn't do it justice, but we're working on that.

Sweet Potato Noodles with Chicken & Edamame

from Emily

2 sweet potatoes (orange yams) spiralized

blanch in 1/2 cup chicken broth

1 large chicken breast, diced

1 onion, diced

1 cup frozen shelled edamame (mukimame)

1 tsp Italian seasoning or other dry seasoning mix (be creative!)

Brown diced chicken in 1 tbsp olive oil. Add onions toward end of chicken cooking, and cook until onions are clear.  Sprinkle on 1 tsp of Italian seasoning, or other seasoning mix.  Add shelled edamame and some of the chicken broth from the potatoes, and simmer until edamame is cooked, about 5 minutes.  Toss with the sweet potato curls and serve.  Makes 2 servings.

An important factor in eating a sustainably healthy diet is how good your food looks and tastes.  Food with color means it is full of vitamins & nutrients.  Food with taste means you are more likely to eat it and feel mentally satisfied.

There are lots of healthy ways to up the interest factor of your food.

• Blanch, saute, or boil veggies in chicken, beef, or vegetable broth.  Try regular or reduced sodium.
• Take a trip down the spice aisle.  There are a million+1 spice combinations in a bottle to sprinkle on your meat, veggies, or salads.
• Eat veggies that are deep in color. They are usually more flavorful.
• Use dry cheeses like Parmesan or Feta to dust your salads or vegetables. They have lots of pop!
• Use more black pepper.
• Fat-free dairy like sour cream & cottage cheese provide protein and calcium and are a great garnish for just about any dish.
• Try plant spices like ginger, garlic, horse-radish, & fennel (which tastes like black licorice).

I also have discovered a great thing: meal swapping.  I usually have left overs, and most of the time they sit in the fridge ignored, and boredom is a sure-fire way to derail your healthy diet.  But my neighbor, Ashlee, and I have been swapping a serving of whatever healthy meal we make for dinner.  It's brilliant!  I know she's cooking healthy too, and it's nice to have a change of pace, even though really I could eat the same thing for days.  I love trying new things and testing recipes, and this has been a fun way to do it.  So find a friend or neighbor and swap a meal!

In other news: our dryer died Saturday.  It was to be expected, since our washer went out a month ago and they are the same age.  For some reason the death of the dryer was much less traumatic for me than the washer.  We got the matching LG dryer and it will be delivered Thursday.  Luckily I had made it through most of the laundry when it went kaput, so I'm not in emergency mode.  I also made the leap and am paying a microscopic amount of money to have them take away the broken one.  No trailers for me this time. It feels positively luxurious.

Get creative today, and spice up your meal-time!

Summer Slim Down Challenge Week 5 - We're on a roll!

So much success again during Week 4!  The Cut-it-Out challenge was a tough one, but we muddled through somehow.  We lost 13.3 pounds together, and we missed 5 ladies at weigh-in.  I think we all have learned that we can go without unhealthy foods more often than we thought, and have learned to have just a little sometimes, rather than a lot all the time!  Calorie counts were lower for those who didn't eat out or consume fatty/fried food, and your body was full of sustaining fiber if you cut out sugar & processed grains, choosing whole grains instead.  I'd call that success!

It really is so much fun to see you all and chat during weigh-in.  It's the highlight of my week to hear how everyone is doing, and I'm not just talking about weight and fitness.  I love hearing how life is going for everyone.  It really is true that women need each other.

For Week 5 we have a new challenge: NO EATING after your reasonably timed family dinner.  The guideline is 7 PM, which is a good standard for 98% of the population.  We all have extenuating circumstances, but 7 PM is the baseline.   Here's why:

1) Most snacking after 7 PM consists of high calorie, low nutrient foods.  Do you reach for a salad for your nighttime snack?  Yeah, I didn't think so.

2) Late eating can throw off your circadian rhythm, which is the balance of sleep and wakefulness that your body naturally attunes to.  Loss of sleep is directly related to weight-gain.

3)  If you've eaten 3 meals and a couple of snacks throughout the day, any food you consume at night is excess calories.

4) People who closed the kitchen after 7 PM reported that it was easier to skip late snacking, simply by setting a time to be done eating for the day.

Is 7 PM a magic number? Nope.  It's just the typical time people across the nation have finished dinner.  Your body doesn't metabolize calories differently after a certain hour.  Eating after a certain time isn't going to make you fat.  Overeating will.  And throughout our Summer Slim Down Challenge, our main goal is to create healthy habits, not count and restrict ourselves to death.  Eating the right number of calories spread fairly evenly over your waking hours will keep you healthy and going strong.

Your body does benefit from doing some activity, as low-intensity as a 10 minute walk, after each meal.  Some of the benefits are:
Boosts metabolism
Increases the rate your food moves through your digestive system
Induces sleep by reducing stress
Improves blood circulation
Maintains blood sugar levels by using up excess glucose
Aids in weight loss by burning calories

Some ideas to make it easier to avoid late snacking are: brush your teeth right after dinner, close the kitchen, chew gum, drink water, & stay busy.

So this week concentrate on eating your 1200-1500 calories during the day, and then closing the kitchen (at least to yourself) after dinner.  Remember that you have 7 days to get your 5 challenge points, so if some nights don't work, use Saturday & Sunday to get back those points.

Points Breakdown for Week 5:

• Write everything down - 5 points
• 5 fruits & veggies daily - 5 points
• 8 cups (8 oz) water daily - 5 points
• Workout for 60 minutes daily - 5 pts
• Challenge Daily: no eating after dinner - 5 pts
• Come to weigh-in - 5 points
• Lose weight - 5 points; no change or gain - 0 points

Weigh-in will be Saturday April 25, 8:30 - 9:00 AM.  

This week we are having another Work-It Circuit group workout, Wednesday April 22 @ 9 AM, at the Upper Mutton Hollow church building.  No bonus points this week for coming, just the satisfaction of getting your workout done and having a blast!

We will be having a drawing this week: text or email me if you did strength training this week. The winner will get a box of high-fiber low-fat popcorn, a perfect low-cal snack when you get the munchies! (but not after dinner )

What qualifies as strength training: 30 or more minutes of exercises that use weights or resistance bands, including exercises that use your legs or your upper body.  I will post some ideas on the blog, and there are already some videos posted on the YouTube channel.  You can get there from the blog.  Or go to the drop down menu "workouts".  

Saturday's weekly weight winner will receive a "Bedtime Snack Buster" kit!

Have a super weekend, and get outside to enjoy this sunny spring weather!

Up-cycle: T-shirt Totes, Wydaho, & Cow Bells

Over Spring Break we went to ski for a couple days at Grand Targhee Ski Resort, near Driggs, Idaho but in Alta, Wyoming, right at the back of the awe-inspiring Grand Tetons.  It turns out they call it "Wydaho" because even though it is in Wyoming, the only way to get to it is through Idaho.  Ironic and clever.  I liked it at once.

One evening we ventured into town for my brother-in-law's birthday party at the pizza restaurant in Driggs.  After dinner we needed to get a couple things from the store, so the gals rode back with grandma and Mr. and I found ourselves alone on a hot date at Broulims, Driggs' grocery store.  As we parked and walked in, we were approached by a 20-something girl who was handing out these up-cycled t-shirt tote bags.  Some people ahead of us said no, but I'm never one to pass up free stuff, and I'm always curious about clever handmade things.  She was super nice and smiling and when I asked her if handing out bags had a larger purpose, she glibly responded that no, she was just helping the environment.  I chose a larger one, we used it as cart and bag, and we headed out.  Out loud I mused about the reasons behind a 20-something being outside a remote grocery store, handing out bags she had taken the time to make without any larger purpose than to make sure the 7 shoppers that night didn't use plastic.  To which Mr. responded "everyone needs a cause".  So true.

I vowed that I was going to make some as soon as I got home.  We have many stained and unwearable tees in our possession, and this is a fantastic idea of what to do with them.  Here's how:

Start with a tee-shirt, any size, any pattern.  This is a men's XL.

Cut off the arms, 1 inch in from the shoulder seams, and cut the neck into a big scoop. 

Serge or sew the bottom shut.  For real, it's that easy.  

You have now made your very own Wydaho Tote.

Because, well...just because...I decided to line mine.  It was a tad flimsy, which normally would be fine.  Groceries surely don't care and it's a huge step up from the rip-prone plastic bags you may usually take home with you.  So I found another men's XL in white and repeated the three cuts and one seam.

And now I have two Wydaho Totes.

Now it's a simple matter of matching right sides and all openings, and sewing them together.

I chose to leave the serging on the outside, and while you might judge this as looking unfinished, I've got the original Wydaho Tote and this is waaaayyy better already.

This is my finished tote.  It's tie-dyed no less, which just adds panache by the gallon.  You could make these from any size tee, creating small totes, scripture bags, library bags, gym bags, and the list of possibilities goes on and on.  This would also be a super project if you have a kid that's interested in sewing.  One seam for the beginner.  Four seams for the more advanced.

I've filled mine with my cow bells.  Why, you ask?  Today is the first track meet of the season, I've got TWO girls running events, and I love-love-love cheering them on!  

If you want to sit by me but don't know where I'll be, don't worry.

You'll be able to find me.

Save the planet, be cleverer than a Wydahoan, up-cycle something, and CHEER for your kids!