Sunday, December 11, 2016

Creamy Keto Hot Chocolate

Creamy Keto Hot Chocolate
 Serves 1 

1 Cup Heavy Cream (or milk of choice) 
3 Teaspoons Cocoa Powder
1 Teaspoon Powdered Stevia or sugar alternative
OR 1-2 Squirts liquid Stevia
Pinch of salt

Options: 1 Teaspoon Vanilla Extract or Mint Extract
Your fave sugar free syrup 
(Hazelnut, Vanilla, Raspberry, etc)

Keto Options:
1 Tablespoon Coconut Oil
1 Tablespoon Butter
 use Coconut Milk in place of heavy cream
Whipped Cream 


Place heavy cream in small pot and heat over medium-low heat until steamy. Gently whisk cocoa powder into cream until fully incorporated. Take off the heat and whisk stevia, salt, and flavoring of choice into the hot cream. (Add Keto options now)

Pour into fave cup and enjoy!


Sunday, December 4, 2016

The Truth About Running: For Me

I've only been halfheartedly committed to the sport of running for this last year. My daughter has completed two 5K races by my side in this last year. As we geared up signed up the day OF our third, my 9 yr old son decided he wanted to join us. He'd never completed more than 2 miles but he was migraine free for once and really wanted to go with us. 

 As we alternated between walking and running and I coached and encouraged Dalton along, I realized how easy the exertion felt. I felt like the last year of little to no running was truly a waste of time and of using my gift, talent, abilities for the Lord. 

The truth is, running is actually starting to feel easy, even after so long off. I never thought it would feel "easy"! It is something I enjoy and even like a LOT. Why am I wasting that? It is time to start using this for something else... 

I'm smelling the scent of another Half Marathon in the future. I'm not sure when or how but the tingle of excitement is there and I'm ready to run....really run and Run for God, this time! 

**more to come regarding Run for God 

Tuesday, November 15, 2016

Getting My Confidence Back Part 2

{Part 1}

In the spring I had a friendship collapse that I hadn't been expecting. My world was already shaken by our walk down the mental/emotional health crisis one of our children was experiencing. I had placed this friendship as a cornerstone in my life and hadn't realized that I had pushed God out of His place. 

Because my friendship was built on something passing, human frailty, I was quite shaken by this loss. In the end, my heart was so broken because of the perception this person had given me that she understood, cared and supported our parental decisions. Caring for someone with mental illness is unlike physical illnesses that one can see. 

I have had to make peace with this. 

Here are a few articles that expand on how to make peace in your heart with how others perceive you.

How do you handle those that have false perceptions of you?

Monday, November 14, 2016

Steppin' Out in Faith!

When our family was in the process of growing by two we were blessed to partner with a great organization to offset our costs and provide a livelihood for Mama's in the Philippians. 

Threads of Hope provides a dignified way for the least of these to provide for their families. Often entire families join together to create these beautiful bracelets!  

We enjoyed seeing our church family deck out their arms with multiple bracelets and show support to our family as we added two China blessings.

In that spirit I have pulled out these beautiful creations to raise the funds needed to join Revelation Wellness in Arizona this Spring for Instructor Training. This door hasn't been thrown open but its open enough for me to step out in Faith and ask you to share this post and consider supporting this decision by decking out your arm with some beauty! 

 I will be selling these for $2 each or 3 for $5. You can contact me via {email} or {Facebook}. We can arrange payment via paypal or snailmail. 

Also, please don't forget to check out my Etsy store for homemade soap! All proceeds go directly toward my Instructor Training for Revelation Wellness. 

These make great stocking stuffers! 
Our teens are already asking if they can buy new bracelets! 


47 Days of Change

Two years ago I came back from the Refresh Summit with my spirit on fire and changes came quickly. I lost 30#'s that Holiday season and a total of 50#'s within six months.

Last year our family began a very difficult journey down the traumatic road of mental/emotional illness. As a result our children became the highest priority and anything else, like self-care, took a complete backseat for months. 

There are 47 days left in this year and I want to make the most of them. I know, from both personal experience and from studies, that big changes done suddenly do not create lasting, lifelong, lifestyle changes. It is small, incremental changes that help replace negative habits with healthier ones.

My long term goal is to become a Health/Wellness Coach and to make that goal happen I need to make changes now to jump start that success.

Overall, my game plan for this holiday season will be to work on creating healthy replacements for sweet treats, keep those to weekly treats and not daily expectations. 

I commit to moving my body 3x a week for a run and walk the dog several times a week. I commit to incorporating body weight exercises twice a week to establish the habit. 

What will commit to these last 47 days of the year? 
What is your personal aspiration 


Friday, November 11, 2016

Confidence In Your Goals

Recently, I noticed my attitude toward one of my goals was faltering. I was finding ways to shortchange myself and God. To minimize the purpose and the plan. 

Here are two great resources to get your confidence back to crush your goals!


Monday, November 7, 2016

Refresh Summit South 2016

The theme for this years Refresh Summit South was "Home". I was so excited to see our theme was one I could totally dig. My sleepy lil family blog is {Homespun Heritage}. I am about all things home!
After several sessions listening to our awesome speaker, Amia Freeman, rock out my soul, I tucked into my warm bed on Saturday evening with a word pricking my heart.

I dug into this word a bit more and two more words popped out at me. 
Dwell & Live.
Our verses were from {Psalm 91} and I continue to find the theme of home laced so gracefully throughout the entire chapter of Psalm 91. 
  • Refuge
  • Shelter
  • Fortress
  • Rest
  • Covered
  • Protected
  • Dwell 
The atmosphere of our home needs to be one of refuge and protection. Our children need to feel it in the air when they wake up in the morning and when they lay down at night.
Do we give rest to our spouses when they trudge in from a difficult day at work? 
Do we cover our families in prayer throughout the day and night? 
Do we offer shelter to those who are without the comforts of family?

The biggest takeaway, for me, at Refresh focused on changing the atmosphere of my home. From the way we speak to one another (full of grace or full of venom?), to understanding the level of stress and chaos clutter brings us. 

What does home mean to you? 

 Northern Lights on the way to Refresh!!  

Tucking into the Word late at night!

I miss me some mountains!

Friday, October 14, 2016

Quick Links

Shhhhh! Wait, just a quick second. 
Do you hear the rain gently pattering on the roof? 
Or the crunch of leaves on the soft, still green grass? 
Autumn has arrived with all its splendor and brilliance!

If you truly know me, then you *know* this is my absolute favorite time of year! 

Here are a few articles that I wanted to share with you on this beautiful evening. 

{Pumpkin Pie Smoothie} I'm dying to try
{Yummy cookies} that can't wait give a whirl
15 great snack ideas that are healthy
{9 new ideas} to deal with emotional eating 
7 snackies that look scrumptious 
And, one great {video about} emotional eating 


Wednesday, August 3, 2016

90 Day Keto Challenge

Eating low carb and cycling it with high carb helped me to lose 50lbs last year. However, no matter how I tried I could not break my plateau. Add in the incredible amount of stress we've been in the midst of these last 9 months and its no wonder I haven't been able to lose more weight. 

I am recommitting to my weight loss with the understanding that my circumstances are not going to be changing anytime soon. It seems like I was just holding my breath and waiting for things to settle down with our Sunshine, however, that isn't happening. So, I press on now.

I am nixing the bad habits (even "healthy" carbs were detrimental to my waistline) and focusing on what works for my body. 

Its not too late to join the 90 Day Keto Challenge!

How about joining me? 

My goals for my macros are 
70% healthy fats
5% carbs
20% protein

So far I've managed to hit my goals!

Tuesday, June 21, 2016

Dropping This One Thing From My Diet Had A Surprising Side Affect

Jessica, my best friend since nearly elementary school and sister in Christ, has been gluten free since way before it was ever "popular". She has sung of the benefits of going gluten free for years....and I half-heartedly gave it a go a time or ten...However, I recently went completely gluten free when I regressed into a really bad PMR flare-up.

PMR, is called Polymyalgia Rheumatica and it is an autoimmune form of arthritis that mostly attacks the hips, shoulders, and neck. The only course of action is steroids. Normally, its a low dose for a long time. However, with all the recent stress of a child having surgery and another child coming home from the mental health facility, my body was not accepting the low dose. We had to up it to a very large dose for several weeks. PMR always attacks my hips and the pain is unbearable and no amount of pain meds will touch it. The treatment is only steroids because I avoid the strong pain meds.

I decided to cut out gluten, at that time that we had to up the steroids a level than I've ever had to have, to take away one more inflammatory trigger. It still took me weeks to be pain free. It had one surprising result that I truly did not expect. 

A very happy gut.

Like....little to no gas or bloating type of happy gut!

I had no idea how messed up my gut was until I went gluten free....Now, I'm not saying I have Celiac or have a wheat allergy...I'm still contemplating if its even worth it to be tested but my gut has never EVER been happier! 

So...low carb and gluten free...not vegetarian at the moment...for variety I had to add poultry back in. I'm liking this right now!

I know I made you proud, Jessica! But seriously folks...look at your something you are eating making you miserable?   

Sunday, June 19, 2016

Getting Back on Track

I've had some annoying bad habits creep in....we call it carb creep in the low-carb/carb-cycling world. 

Sugary drinks (Biggby's frozen coffees!)
Dairy (hello ice cream!)
Processed Food (even if sugar free/low carb)
Sugar free/low carb home-baked goods

Many of these have become daily expectations instead of once in awhile treats. Stress has taken its toll in this last month since our prodigal child returned and we're still trying to find our "new normal"....except that there is nothing "normal" about life with a child with severe emotional issues. 

My self-esteem has taken such a hit this last 6 months. I know his issues are his issues and I likely didn't "cause" them, I still question my parenting skills and focus on my areas of weakness. 

The weight has crept back up and the running has slowed to a crawl. Creeping and crawling does not make for good solid change. 

So, here are my commitments...

(drink my body weight in water)

(Pick one homemade treat a week to make)

(More likely to eat the food if its ready to go)

Track my eats for every meal. everyday.
(What is going in that might be stalling me?)

Stay accountable to my support team!
(That means YOU!)

What is the greatest threat to your greatest self? Is it yourself? Are you standing in your own way?

Wednesday, March 30, 2016

This One Compliment Changed How I Saw My Body

We all have those areas on our body that we're a bit frustrated with. 
For some its their hips, lips, bum, or coconuts. 
For others its their middle. Their thighs. Their eyes. 
I use to hate my hair...I use to despise it. Its baby fine thin, no body, and its plain brown. I use to color it, curl it, cut it, anything I could to make it something it wasn't meant to be. One pregnancy resulted in fabulous hair and the next two caused hair tragedy. My hair literally stopped growing. (Bonus points: I didn't have to shave for 9 months.) Overall, the last two pregnancies caused my hair to get so thin I was really nervous it wouldn't grow back. 
Once it did grow back I contemplated the color and curl thing again.....but the very next morning after thinking about curling it, when my hair had dried, it was curly. And the next day. And the next day. Its a super fine curl and only on the bottom 1/3 but its beautiful. There are threads of shiny silver in there and I love silver. Even at 36, I'm ready for it to be silver.  
My most recent nemesis:
 My calves. 
Don't laugh....I'm serious. 
I have the calves of a grown man! A grown man who must workout on machines everyday to have these fleshy fiends....
Is it practical to be concerned about this body part? No...but its one area I am self-conscience about...until this one compliment changed how I saw a flaw. 
A sister at the Refresh Summit looked at my calves and said, "Nice calves! I'd love to have calves like that."  
My mind raced to name all the negatives and all the reasons I hated that particular body part. But, my brain quieted and I looked at those calves with pride for the first time in my life.

I went from seeing them as a flaw to seeing these mounds of flesh as an asset. Less than a week later they pushed me through my first half marathon. 

Yes, there is a downside to having fleshy calves...I'm limited in certain dress/skirt styles and I, often, have extremely tight muscles that need constant rubbing. I have to baby these things! More flesh= more opportunity for strains and pulls.
But in the end, I left the Refresh Summit with a new outlook of myself and my body.
The moral of the story is not how to quit shaving for 9 months (although that was a nice bonus considering how hard it is to bend over when pregnant). The true moral of the story is to compliment folks liberally, with heart and intent. It just might change how they see themselves and what they believe are flaws!

Tuesday, February 9, 2016

Vemma Bod*e Shake Giveaway!

The beginning of my journey started with a whole new plan that included understanding how my body responds to carbohydrates and protein. As a vegetarian I was inclined to drink green smoothies, eat plenty of whole grains, and have the occasional sugary treat. However, it was not until I cut out nearly all carbs that I realized how sensitive my body was to this macro. 

I used Vemma Bod*e as my main protein shake but found that after 50lbs lost there was too much sugar in this shake and it is no longer working out for my body. I have switched to Quest Nutrition. 

That being said, I still like the Vemma products and appreciate Chris and Heidi Powell (of Extreme Weightloss fame) for their motivation and transparency on what might work for my situation and body. You can find the plans {here}.

I have two bags of Vemma Bod*e shake mix and would love to do a giveaway!

I'm giving away 1 bag of Vemma Bod*e to two different people!


Tuesday, January 5, 2016

Winter Goals

My winter goals:
Restart running 3-4x a week maxing out at 6 miles for long runs.
Incorporate speed work. 
Move from the Jeff Galloway run/walk method to running without walk intervals.

Incorporate strength training to become an overall stronger runner.
Focus on core work and hips/glutes..

Winter Fun:
Snowshoeing, cross-country skiing, ice skating and walking to the best sledding hills.  

Tweak the nutrition plan (coming soon).
Track bodyfat percentage and inches as opposed to the scale.

   What are your plans or goals? 
What has worked for you in the past?