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Health

weight loss, lose weight fast, loose skin, thighgina, weight loss problems, how to lose weight fast, weight loss, how to lose 100 pounds

How to Lose 100 Pounds in a Year

by Deborah Cruz 2019/07/02

Want to lose weight fast? Don’t we all. I’ve been wanting to lose 100 pounds for years but I never did it. But, not because it was impossible but because I wasn’t ready. I wasn’t ready to commit to all the things I needed to do to lose the weight. It’s not hard to lose 100 pounds, but it is a lot of work. A lot of work and it won’t happen overnight. If it does, you may want to go see your doctor because something is probably wrong.

READ ALSO: The Burden of Being a Fat Woman

To lose weight, you need to make up your mind, seriously, that you are ready to lose the weight. You need to go into it knowing that it will take time. It will require sacrifice. It’s not a diet. It’s a lifestyle change. You will have to dedicate yourself to pursuing this for as long as it takes, maybe forever.

The good news is that you can unlearn bad habits and form new habits in about 3 weeks time. 3 weeks is a long time when you are adjusting to reducing carbs and calories. 3 weeks is a long time when you are just starting to move and work out but it’s only 3 weeks.

How to lose weight without feeling like you’re being punished.

After 3 weeks, moving will become a habit. Believe it or not, you will begin to crave it and even enjoy it. You’ll look forward to your morning walk or workout. I promise you will. Your body will adjust to your new way of eating. The bad foods will stop tasting as good and the good foods will start to taste better. You will learn to live in your new normal. You will find that after 3 weeks, it doesn’t feel restrictive. This is a lifestyle change so everything in moderation. Don’t put anything off limits or your mind will want it more.

What am I doing to lose weight aside from changing how I eat?

I am developing a healthy relationship with food for the first time, honestly, in my entire life. Food is fuel.

Am I still a foodie? Yes, you can be a foodie without being a glutton. I eat everything in moderation and a weigh and measure before it goes in my mouth. No more mindless eating. No more stress or comfort eating. I’m having to face my issues. It is hard. No more asking for forgiveness. It’s all about permission now and allowing myself to be human.

I’m eating fewer carbs and less sugar, and eating more vegetables and whole foods. That’s it.

I’m moving.

Moving doesn’t need to mean going to the gym or getting a Peloton, even though I still want one of those. For me, it means alternating between CIZE by Beachbody ( I started with the 30-minute video and just upped to the 45-minute one) and the BBG app. It can mean just walking.I’m still pretty overweight and out of shape so BBG is hard for me so I modify and on some days, I even do the postpartum workout because it’s what I can do. In the past few weeks, I’ve also added walking 45 minutes a day (when it’s not raining out.) The point is that I am making a conscious choice to move and more importantly, I’m making the time and not excuses. Excuses are what got me here in the first place.

Forgiving myself for not being perfect.

I am a human. I am taking one day at a time. Losing this kind of weight and fighting for your life is not a sprint, it’s a long ass cross country race and it takes time. There will be slip ups and plateaus. But with the one day at a time mentality, one foot in front of the other, it’s just one moment of my journey and that one slip up does not define me. Neither does the size of my pants.

Loving myself.

I never thought I could truly love myself. As I said, I am a perfectionist with control issues. I am my harshest critic. I love big and fearlessly when it comes to others but I’ve never been able to look at myself that way. I’m learning to love me. I’m prioritizing me. I am as important as the people I love. I’m beginning to see the good in me. The gifts that I offer the world.

Letting others be there for me.

This is another thing that has always been hard for me. I love being people’s rock but I hate hinging my happiness on others so I never do. I’m always afraid they will fail me. But after 20 years of marriage to the Big Guy, he has always been there for me. I always say that he saved my life when we met because that’s when I stopped the anorexia. Well, he’s doing it again. He’s all in and so are my girls and my friends and family. I have received so much love, encouragement and support from so many of you. It means everything to me. You all inspire me.

This is how you lose 100 pounds.

Well, actually the end goal is 111 pounds. It’s not about starving yourself. It’s about loving yourself, forgiving yourself and prioritizing yourself enough to take the time, have the patience and put in the effort to get healthy.

To be honest, the end goal is not even a number on the scale for me. The end goal is being completely healthy and on no medication. The goal is to live as long as I can to see my girls grow up, my grandchildren be born and grow up and get married. The goal is to be happy, love myself as unconditionally as I love my family and to feel good in my own skin; to be around to see as many sunsets with my husband as life will allow.

What are you doing to take care of you?

2019/07/02 0 comment

food's an addiction, sugar is a drug, I was an addict, carbaholic

Health Weight Loss

Food’s an Addiction, Sugar is a Drug and I was an Addict

by Deborah Cruz 2019/06/17

written by Deborah Cruz

I’ve never had a healthy relationship with food. It’s always been the one thing I’ve loved and I’ve hated. I love the taste of food. It comforted me when things were tough. It would console me. Then I would use it to punish myself; to find myself unworthy. I would withhold it from myself, like love from a misogynist. Yet, I never thought sugar is a drug and I never considered myself an addict. This is how I lived in this vicious cycle pursuing perfection that doesn’t exist. It was a controlling relationship wherein I was the victim and the abuser.

But then I had a revelation, food’s an addiction. Sugar is a drug and I was an addict.

Yes, food is a drug and I am an addict and it’s almost killed me twice. Anorexia in the ’90s and diabetes in 2019. I used to proudly proclaim, “I’d rather work out for 3 hours straight than give up my French fries!” I was also the same person who secretly high-fived myself when people started to tell me that I was getting “too skinny” and looked sickly. In my mind, I was winning. I was cheating the system and beating food. Really, I was killing myself.

Here we are, 20 years in recovery from starvation and purging. Nasty little fact, being an anorexic is like being an alcoholic, every day is choosing to not indulge in the bad behavior no matter how much you want to. I won’t lie, there have been slip-ups. I’ve had a big meal and thrown it up. I’ve skipped meals. I’ve worked out excessively. I’ve tried to cheat the system and lied to myself that it was, “Ok, just this once” knowing how slippery the road really was. But for the most part, for the past 20 years, I had to let go of the control.

The problem with me is that there is no in between. There is micromanage everything that goes in my mouth and purge, there is restrict and starve and there is eat all the things with wild abandoned and no worry of consequences.

Let me create a picture, so you all don’t think I was shoving whole sleeves of cookies down my throat. When I say wild abandon, I mean I ate food in moderate amounts but without worrying, caring or writing down anything. I had to do this because the alternative behaviors sent me right back into obsessive, controlling behavior that caused my anorexia in the first place. Basically, I was out of control for two decades to avoid being dead. Or at least, that is what I made myself believe.

Now, here I am. Last month, I told you all about my come to Jesus meeting with my doctor. It was eye-opening, if not traumatic. She told me some hard facts. I feel like, for years, my doctors have been coddling me. I went from 103 pounds and inched up over the years and through the pregnancies to a whopping ( gulp..I’m about to say it out loud) 259.9 pounds at my heaviest. On the day my doctor gave me the bad news, I was 249.9 pounds. I’m 5’7”. I am morbidly obese. You know morbid means deadly, right?

I went home that day, cried my eyes out, stayed in bed for a couple of days, quite frankly, terrified of food. After all, it was literally killing me. But really, it wasn’t the food at all. It was me. I needed to take ownership of that. It was always me from anorexia through to diabetes, high blood pressure and high cholesterol.

I took my 3 days to cry it out and feel sorry for myself and then I did what I always do, I put on my big girl panties and I figured it out. Not as easy as it sounds. I am still figuring it out.

Here’s where I began to break my food addiction.

I changed my thinking. I stopped thinking of it as a death sentence and began to think of it as a blessing. I was still alive. All I needed to do was change my behavior and learn how to eat.

I began to measure my food. You cannot imagine how off my portions were. Try it, you will be floored.

I began to count carbs. My doctor gave me grams per day; 45 per meal 3x a day, and 15 per snack 3x per day. The thing about counting carbs is first, carbs were not taken away. There is nothing that makes me want something more than making it forbidden.

I eliminated all pop and juice because they are nothing but sugar. Instead, I opted for fresh fruit and if I need a drink other than water or milk, I drink Bubly. Actually, I am obsessed with the cherry flavor.

I am learning to say no to things. I am learning that sometimes it is ok to say yes to a bite or a ½ of something you really want but always in moderation and always aware of the portion size and carb count. Through this process of cutting my carbs and portion control, I’m learning that I really don’t love some of the food that I thought I loved as much as I do.

Case in point, pizza. I can have one piece with a salad if I feel the need. However, wasting 27 carbs on one slice feels ridiculous and it just doesn’t taste the same to me anymore. Pizza, the food that I thought I couldn’t live without. I don’t even really like anymore. It tastes weird to me.

I’m eating real food. I’ve been focusing on lean meats, fresh vegetables, fruits and logging every single thing I put into my mouth. I’m not living on chicken broth or cabbage. This isn’t a diet. I also weigh myself every morning and check my blood pressure and my blood glucose every day. It feels a little bit like restricting and that terrifies me because I can’t slip back into those old behaviors but I can’t eat with wild abandon either because my life is at stake. For now, this is what is working for me.

So far, I’ve lost 20.5 pounds in 6 weeks. I’ve lost 17.5 inches since May 29^th ( that was the first time I measured but by then I had already lost about 10 lbs. so I’m sure I’ve lost more than that). My blood pressure is completely normal. No more headaches. My blood glucose is completely in the normal range. No more insomnia. I’ve had insomnia my entire life. Now, I shut my eyes and go to bed on most nights by 10 p.m. I feel better than I’ve felt in years.

Maybe food’s an addiction. Maybe sugar is a drug and I was an addict but I’m changing all that and you can too. Do you think you’re a carb or sugar addict? Does your health say otherwise?

2019/06/17 2 comments

patient portal, cancer, misdiagnosed, tech glitch

Health Personal

When the Patient Portal Surprises You with Cancer

by Deborah Cruz 2019/05/17

written by Deborah Cruz

Does your doctor use a patient portal? Sounds great, right? I’m tech savvy. I hate waiting for people to “get back to me”. I am all about the technological advancements and if I can get my results instantly online, why wait? Right?

Well, up until last week, I would have whole-heartedly agreed with you. I am impatient. I don’t like waiting on results. It stresses me the eff out. Like seriously, sends my blood pressure up and occupies my every waking moment. I fixate. The unknown scares the hell out of me.

The known, I can do something about. I can formulate a plan, make a checklist, do what I’m supposed to do to check things off the checklist and unlock the next level. That is how I work. You give me a challenge; I find the solution. I don’t like unfinished things. I need to see, pursue and conquer. It’s how I’m wired.

It’s been a busy month, with lots of surprises and not all surprises that I wanted. Last Monday, my world came crashing down around my feet. I got that news the good old fashioned way, face-to-face. Thank God because I needed to see my doctor’s face when she reassured me “everything was reversible.” Whew. Terrifying but fixable.

I’m used to things not going perfectly but when I was told that my health was failing, well, it shook me to my very core. Like reevaluate your entire life, wade through the murky facts that you could die and then pull yourself up by your bootstraps and fix it. I won’t lie, the first three days of last week after getting the news, were hard for me.

There were meds and a complete lifestyle change. My life felt in upheaval; complete chaos and it left me depressed. I’ve not done depressed many times in my life. Honestly, I’m mostly manic but when life throws you these kinds of curveballs it’s too much and all you can do is feel your feelings, accept your new reality, grieve and move on. That’s what I’ve been doing.

READ ALSO: When Cancer’s on the Table

The thing is it scared me straight. Maybe it’s a blessing in disguise but last Monday, my life was shattered into 1 million pieces and I had to look mortality straight in the face. My mind said, “Not today Satan…not today.” But after all was said and done, I changed because I had to. To live, I have to suck it all up and move forward on a new path. Eat right. Portion control. Exercise. Make better choices. Take meds. Repeat. This is my new reality.

It’s not easy but it’s the way it has to be. So, I wallowed in self-pity and carb withdrawal headaches for most of last week. But, this past Monday, when I went to the doctor she told me that I lost 9 lbs., my blood pressure is in the normal range and my sugar levels have come down considerably…almost to normal from 200. All great news. My doctor is very proud of me and I’m pretty proud of myself too. We all know my relationship with food has never been right.

However, TUESDAY was another story. I am still adjusting to meds and feeling a little weird. There have been daily calls into the doctor’s office. I’m sure the nurses have my picture on a bulletin board and I am labeled “frequent caller or send directly to voicemail.” On Monday, my doctor gently urged me to sign up for the new patient portal. Which I’ve always belonged to because of the aforementioned control freak who doesn’t like to wait for people to call her back with results.

Monday night, I completed the registration for the new patient portal and logged in at bedtime. As I was reading through my chart and diagnoses, I saw one that I didn’t recognize. Sure I had a lot on my mind when she was telling me I had diabetes and high blood pressure but I heard everything…or did I?

Because right there in my patient portal was a diagnosis for what, when googled, was bone marrow cancer!!! Yes, you read that right. My chart said I have bone marrow cancer but either I went temporarily deaf or my doctor forgot to tell me. Everyone was sleeping. I was hyperventilating. I.Have.Bone.Marrow. Cancer. It kept repeating on a loop in my brain.

I made myself go to sleep. There was nothing else I could do but….think. I woke up at 2 a.m. and I emailed my doctor through the patient portal. I asked her, “Do I have cancer? You told me everything I had was reversible.” Then my mind ran through all of the scenarios and for a brief few minutes, I thought to myself….I can reverse high blood pressure and diabetes but bone marrow cancer? It’s too much. I’m broken.

READ ALSO: When Mental Health is Marginalized

But then, I thought to myself, “ Wait an effing minute. You can’t just give up YOU.HAVE.THE BIG GUY AND THE GIRLS TO THINK ABOUT. Immediately, I rationalized with myself that if I had bone marrow cancer, I’d have to find a way to beat that too. I heard my mom’s voice, “Where there’s a will, there is always a way.” I finally fell back to sleep.

Of course, I had to drive for a field trip for the 8th-grade graduation mass at the Cathedral. I guess there’s no better place to be than mass praying while you’re having the worst morning of your life, take 2 in as many weeks.

I asked the Big Guy, my husband not God, “She’d have told me if I had cancer, right? She’d have to, right?” He assured she would have but his face looked like he wasn’t sure. This poor guy. My warranty has run out and I’m falling apart just 20 years into this marriage thing.

I didn’t want to freak out the girls so I didn’t say anything. I just went on like normal while I was casually freaking out on the inside. I couldn’t take it anymore and while I was waiting for a carload of 8^th graders to get in my car, I called the doctor’s office over and over until I got a human being.

Finally, my nurse answered the phone. I told her what I saw and asked, “She’d have told me if I had bone marrow cancer, right? She’d have to, right? That would be unethical to send me on my way without making a plan and starting treatment. For the love of God, I WANT TO LIVE. HELP ME!!”

My nurse said, “Debi let me check your file and yes, she would most definitely have said something to you if you had cancer.” I was frantic. The kids were walking towards the car but I couldn’t end this call until I knew one way or the other.

READ ALSO: When Your Period Attacks

“Debi there is nothing in your chart or the notes about you having cancer of the bone marrow or otherwise. I am so sorry that you were so scared. If there was something wrong, she would have told you and it would definitely be in the chart. It gave me a random diagnosis before too. It just inserts weird stuff sometimes.” And with that, I had a mini psychotic breakdown because for 12 hours I had bone marrow cancer. I don’t find the patient portal’s behavior to be acceptable.

I’ve never prayed so hard or sung so loud in mass before. Talk about a grateful life. Every day is a gift. Every minute and moment sent on this earth is precious. That was my week. It’s been a crazy one. I’ll tell you one thing, I may never look at that patient portal for as long as I live because it almost killed me.

2019/05/17 0 comment

diabetes, diabetic, high blood pressure, how a simple doctor's visit might save my life, healthy, how to keep your kids healthy, happy children, healthy habits, Anthem, ballet, ballerinas

Health Personal

How a Simple Doctor’s Visit for my Physical Might Save My Life

by Deborah Cruz 2019/05/09

written by Deborah Cruz

Have you ever heard that song by Tim McGraw, “Live Like You were Dying”? Today, it’s personal. It’s real. I found out Monday that I’m a diabetic with high blood pressure. Now, there’s nothing I want more than to reverse diabetes and high blood pressure.

In the past, I’ve implemented a “no special occasion” rule ( meaning every single day is special) and decided to go for it now (stop waiting for conditions to be right). Eat the cake. Dance like no one is watching. Enjoy life. Laugh. Love. Tell people you love them every single chance you get. Be more tolerant of people because you don’t know their story. But I was never actually in harm’s way.

Monday, I went to the doctor for my annual physical. Only it’s been more like a year and a half because of all the health issues that happened to me in the fall. The 3-month period and the removal of my lady parts who were trying to kill me. I thought I was finally out of the proverbial health woods. I should have known better.

READ ALSO: Why I’m having a Hysterectomy

I spent 3 months sitting during my last recovery. I’ve been eating like there were no consequences. Pop. Yes, please. Fast food. Yep. Juice. Yep. Late night snacks. Hell yeah. Insomnia makes you hungry. I’m joking but it’s really not funny.

My doctor gave me a whole lot of bad news this week. Not the “you need to eat better and work out”, usual news they give everyone. Nope, I got the “you are severely sick; morbidly obese, extremely diabetic, your blood pressure is so high you could stroke out at any moment and oh yeah, your cholesterol is up too” news. I was shocked because how can you be prepared for that kind of news.

Maybe it doesn’t sound too scary to you. Let me explain. My sugar numbers are twice what they should be. I am a diabetic and I wasn’t on Sunday. My blood pressure was 200/130. I cried. I sobbed in my doctor’s office because how did I get here? How did I ignore my body so much that it could, quite frankly, kill me? Literally, I could die. I might be crying while writing this post. My entire life has changed this week. I have a new perspective on life.

All I want to do is get healthy

I’m still trying to wrap my head around it all. My doctor and I made a plan. Dying is not an option that I want to consider. All of this is reversible. It’s a lot of hard work, planning, completely overhauling my diet and lifestyle but it’s not optional. I have a husband and two daughters who love me and depend on me and I made a promise to be here for them. My goal is 103 years old. This was never part of the plan. I can see so clearly now what is important to me…my family.

I’ve never had a healthy relationship with food or my body. Food is basically my arch nemesis and my body has taken a beating over the years. I was stupid when I was young and I starved myself. I punished my body.

READ ALSO: Burden of Being a Fat Woman

I realized that I could live with being fat a long time ago because perfection and I have a longstanding struggle and to not let it go was going to kill me. Maybe I don’t love being overweight but I knew eating disorders were off the table. Maybe you think there are more options but when your eating is as disordered as mine, it’s like being an alcoholic. You are eating disordered for life. You have to make a choice every morning to not act upon it.

Now, I’m having to make a choice every single day to commit to staying alive. My goal is to get healthy and reverse it all but what damage is it doing while I’m trying to lower my sugar and my blood pressure? I’m so scared. I’ve been walking around in a funk trying to get my bearings since they told me. It’s knocked me off my axis.

“You’re diabetic…have high blood pressure and are morbidly obese”

If you could have seen my doctor’s face, you would have seen the severity of my situation. I cried because did I actually let bad food choices rob my children of their mother? I have a responsibility and a profound want to be here for as much of their lives as I can. I don’t want to let them down. That’s the last thing I ever wanted to do.

And the Big Guy, I made a commitment to him to love him for the rest of our lives. We’ve only had 20 years. It’s not enough. I’m terrified right now. I feel overwhelmed. But I’m not giving up. I’m doing everything I can to right this wrong.

I always put myself last. I remember every few years to make myself a priority but then it falls to the wayside. Everyone else gets their dental appointments, physicals and eye appointments. I make sure to meet everyone’s needs but my own. I put myself on the back burner because my job is to take care of them.

“It’s all reversible. You don’t have to be a diabetic or have high blood pressure. But you’ll have to make serious changes.”

I get a physical every year, but it’s been a year and a half. Either something came up for the kids, or I was dealing with the hysterectomy saga or we had someplace to be or something to do or finances were tight. Every time, I went to the bottom of the list by my own doing and now, I have to focus on me. No more excuses.

I have to let things go. The most important thing right now is my health and my family. Nothing else matters. I want to live more than I’ve ever wanted anything in my entire life. Food is fuel to me now and there is no food worth dying for. If I have to eat sandpaper for the rest of my life, I will. If I have to give up sweets, eating out, pop, juice, bread and coffee, I will. If I have to work out every day for the rest of my life, I will.

If you have any diabetic friendly recipes that don’t taste like sandpaper, I will take them. If you have prayers to spare, I’ll take them too. Please, remember to take care of yourselves because if you don’t…you might not be there to take care of the people you love the most.

My family, the Big Guy, Bella and Gabs, they are my reasons for everything including taking care of myself. They are worth living for. I forgot that. I was so busy putting everyone else first that I forgot about me. Don’t forget about you.

2019/05/09 4 comments

Things to do in Banff with Teenagers, traveling with teens, travel Tuesday, Banff, Alberta, visit Canada, Visit Alberta, Things to do in Banff with Teenagers and tweens, family travel

Health Lifestyle New Mom Monday

Earth Day Tips for Raising Environmentally Aware Kids

by Deborah Cruz 2019/04/22

written by Deborah Cruz

Earth Day is one of my favorite days of the year because it’s a great reminder to take a moment and be thankful for the planet we live on. I know, it sounds super crunchy but it’s like realizing that you should be thankful for your body for all that it does for you, instead of complaining that it doesn’t look like everyone else’s. I’m always looking for awesome Earth Day tips for raising environmentally aware kids.

Aside from raising your children to be good human beings (which should be first and foremost every parent’s goal) and showing them how to commit random acts of kindness in the world, we have to teach them the importance of taking care of our planet. We have to make it clear that the earth provides for us; food, water, air and everything else we need to survive and thrive in the universe. We need to take care of it in return. Like any good functional relationship, it takes two and lots of respect and reciprocity.

Kids understand so much more, at much younger ages than we often give them credit for. They can understand concepts like climate change, endangered species and overflowing landfills better than some of their adult counterparts. Showing them the way could motivate them to adopt Earth-friendly behavior. Encourage them with your own actions.

You should be having Earth Day conversations with children as young as preschool-aged about why taking care of the planet is such a good idea. The more you talk with your kids, the more they’ll understand but don’t dumb it down too much. Talk in age-appropriate explanations.

READ ALSO: Beach Bag Must-Haves

Use Analogies: Wasting the Earth’s resources too quickly is like spending all your piggy bank money before allowance day.
Outline Causal Relationships: If you throw trash down a storm drain, it can make ocean animals sick.
Define New Vocabulary Terms: Like “biodegradable,” or “renewable energy.”
Make Connections to Prior Knowledge: Just like plants use sunlight to make food, solar panels use it to make electricity.

Show your child how important the environment is to everyone around you. But you have to do more than just show them on Earth Day. For eco-friendly behavior to truly become second nature to our kids, it helps if it is done daily, rewarding and fun.

Here are Earth Day Tips for Raising Environmentally Aware Kids

Recycling: Cut bottle, can and paper slot shapes into your bin lids to make sorting recyclables a fun family game. You can even sing a song while you sort. And if you take your collected items to a recycling center, consider sharing the redemption money with your kids for an added incentive.
Transportation: Look for chances to reduce emissions (and your stress levels) by taking car-free trips whenever you can. Biking, walking and riding public transportation can give your family some exercise and make traveling a lot more fun, too. City dwellers should find this easy, but even if you live out in the suburbs, we bet you have a park, restaurant or friend’s house within pedaling distance.
Reducing Waste: Help your kids look forward to saving electricity by having one fun candlelight dinner every week. Or encourage them to use less water by timing who can take the fastest shower (while still coming out smelling clean, of course)!
Water: Use only the water you need, and reuse when possible.
Rain barrels can be used to collect rain and then you can use it to water a family garden.
Bathe together. Put the kids in the tub together. Shower with your kids or your husband. It saves water, creates memories and nurtures the bond between siblings Dispose of solid and liquid wastes and medications safely.
Take advantage of medication take-back programs or household hazardous waste collection programs that accept medications, pharmaceuticals, oil, paint and other liquid wastes.
Pass on gas! For example, take public transportation, carpool, plan your day to reduce trips and vehicle emissions.
Make sure your home’s air is healthy, learn about indoor air pollutants from indoor energy use and toxins.
Plant a tree. Or plant many trees! Plant a garden. Plant a vegetable garden.
Prevent additional air pollution by finding alternatives to burning your waste.
Use pesticides safely! Reduce or eliminate where possible.
Learn about composting, try it out!
Reducing yard waste by recycling yard trimmings into free fertilizer.
Learn about the native species and the negative effects of non-native plants and animals in the environment. Plant native species in your gardens, encourage important pollinators such as bees and birds by planting gardens full of their favorite plants. Join a team in your community that removes non-native species.
Save energy at home Choose energy-saving appliances if they’re available. Look for Energy Star!
Hang dry your clothes. This is one of my favorite things to do.
Go renewable! Create your own power from the wind, the sun, water, or biofuels.
Find alternate ways to reduce the use of diesel and other fuels for transportation, production and energy.
Upcycle! Take something that is disposable and transforms it into something of greater use and value.
Recycle metals, plastics and paper
E-cycle Recycle and/or properly dispose of electronic waste such as computers and other gadgets
Don’t litter! Properly dispose of trash and waste

Earth Day, Earth Day 2019, Earth Day tips for how to raise envirnmentally aware, Things to do in Banff with Teenagers, traveling with teens, travel Tuesday, Banff, Alberta, visit Canada, Visit Alberta, Things to do in Banff with Teenagers and tweens, family travel

The best thing you can do is simply the act of getting your kids outdoors; no matter the ages. In our high tech world, kids spend a lot more time indoors looking at screens. I’m not judging. I’m stating a fact. We all do it but we need to actively get our kids moving outside, for their health and the health of the planet.

One amazing experience in the great outdoors is worth a thousand nature lectures. Children who have an immersive experience in nature between the ages of 5 and 10, tend to care more about the environment. There is also a greater likelihood that they will actively work to preserve the important life-giving aspects of the environment as adults.

READ ALSO: Tips to Keep Your Kids Healthy

Rather than teaching our Earth Day tips about sustainability, give your kids a nature experience that will instill them with an environmental ethic that will inspire them to develop their own dedication to sustainability.

We’ll be spending this beautiful Earth Day outside, as we always do, watching our girl play soccer, going for a nature walk and playing in the backyard. There is something about getting outside, breathing in the fresh air and playing that truly inspires my family. Nature is like my church. I feel most at peace just being still and taking in the wonder and beauty that is outside.

What are your best Earth Day tips for raising environmentally aware kids?

2019/04/22 0 comment

tech to help you get healthy, working out, hydrow, Sweat app, peloton, phiaton, flexispot, tech to help you get healthy when you're over 40

Health Tech

Best Tech to Get You Healthy this Year and For the Rest of Your Life

by Deborah Cruz 2019/02/08

written by Deborah Cruz

Ever since I’ve been released back to regular activity last month, I’ve been trying to get myself in optimal health. I’ve started small because that’s what my doctor ordered. I’m pretty out of shape. I’ve been recovering from one surgery or another since 2015 and now, I am free! Free from restrictions. Free to get healthy. Free to figure out all the tech to get you healthy (and me too).

READ ALSO: Tips to Keep Your Kids Healthy

Last month, I started using the SWEAT app and I love it but, tbh, I get so sore that it’s hard for me to do it consistently. Also, besides being completely out of shape, I am overweight. In fact, I am more than overweight, I am morbidly obese according to my BMI. So I’ve been trying to find what works for me. I’ve started moving and stopped eating out like I was. I know for a fact that one of my biggest issues with food is eating fast food and not eating the right portions.

Top 5 pieces of tech to get you healthy

SWEAT APP

SWEAT app recognizes that women want flexibility, variety and support when working towards health and fitness goals. They understand that our goals are personal and always evolving so they put the choice in our hands. Offering flexibility and variety through multiple styles of training, SWEAT connects you with the best female personal trainers in the world. Choose the trainer and training style that fits you and your lifestyle. Whether you want to start with yoga, post-pregnancy workouts, weight training, power-training or high-intensity workouts, SWEAT is right there to support you.

Phiaton CURVE BT 120 NC Headphones

Phiaton launched a brand new pair of wireless and active noise-canceling neckband-style headphones. Phiaton has always been a manufacturer of high-performance personal audio products. The Phiaton CURVE BT 120 NC features active noise cancellation, IPX4 rating, extended battery life and Phiaton’s Fast Charging technology. They are perfect for getting your workout on and getting into “the zone.”

Disclosure: I was provided a pair of the Phiaton CURVE BT 120 NC headphones for review purposes but all opinions are my own.

Peloton

The Peloton bike brings you the most convenient and immersive indoor cycling experience, streaming daily live classes from their NYC studio directly into your home. You’ll have 24-hour access to studio cycling classes available to your entire household. You can get your workout on and not worry about strangers criticizing your body while you’re doing it.

Flexispot Bike

The Flexispot bike is height adjustable, stationary bike with a desktop built on it so you can stay sedentary even when you are doing sedentary activities, like checking your emails, working remotely or even watching television. It’s whisper quiet and has 8 adjustable levels. It’s great for the entire family. My girls love it as much as I do and it even won the 2018 CES Innovation Awards.

Hydrow

Unlike other indoor rowers, the Hydrow delivers a live on-river outdoor rowing experience at-home that engages 86% of the body’s muscles, compared to 44% for biking (the Peloton) & running, which results in up to 400 calories burned in a 20-minute workout.

Now more than ever, people’s over-scheduled, stressful lives leave little time for meaningful exercise and the soul-enriching opportunity to spend time outdoors. Gyms are also continuing to overcrowd (especially around the New Year) and with the in-home fitness trend on the rise, Hydrow offers hundreds of customizable workouts, so fitness-lovers of all levels, new moms or busy young professionals can reap the benefits from the comfort of their own home.

READ ALSO: Getting Healthy Just Got Easier

To keep users accountable, the workouts are live streamed or pre-recorded by elite athletes, including those training for the U.S. National Rowing team, and leaderboards are showcased to keep users competitive. Check out a video of it here.

What is your favorite tech to get you healthy this year?

2019/02/08 0 comment

air fryer, air fryer recipes, best air fryer, how does an air fryer work

Food Health Tech

What the Air Fryer is and Why Every Mom Needs One

by Deborah Cruz 2019/01/17

written by Deborah Cruz

Are you looking for a way to improve your health? Was one of your New Year’s resolutions a new you? Want to lose weight but don’t want to give up some of your favorite foods? Ever considered buying an air fryer? Then wonder to yourself, how does an air fryer work? What’s the best air fryer? Looking for all the best air fryer recipes? Well, you are not alone sister.

I’d been on the fence about getting one for a long time. I had no idea how it worked or which one was the best? BTW, how the heck do you fry with air? Is that even possible? More importantly, why would you want to? What kind of witchery is an air fryer?

Then one day on a complete impulse buy between drop off and pick up at ballet, I found myself looking squarely in the direction of an air fryer and something compelled me to buy the dang thing. With no idea what to do with it and absolutely void of any Pinterest research on air fryer recipes, I did it. I bought the damn thing.

In my gut, I assumed it would end up in the back cabinet with all my other expensive cooking impulse buys; the pasta maker, the ice cream makers and the panini press keeping the Belgian waffle maker company. But, we all know how much I love French fries. For me the worst part about fried foods (aside from the health risks) is the guilt so why not go the healthy route, especially if the air fryer recipes make the food tastes as good as their fried counterpart and, as hard to believe as it is, they do!

An air fryer is a game changer! For most of my adult life I’ve been teetering between baking everything and totally chucking my diet and eating all the McDonald’s French fries. But then we got the air fryer and we’ve made things like French fries, onion rings, fish fillets, chicken tenders and French toast sticks and it tastes great, crispy and has that crunch that I’ve been missing in my life all these years. Hard to believe, right?

Why Invest in an Air Fryer?

Well, you know the difference between frozen waffles and homemade ones or a cold cut sandwich and one on the panini press? That’s the difference. Who would believe that such a subtle difference can have such a flavorful impact? Who’d think that something as simple as a golden brown crunch can make all the difference?

Compared with deep-frying, air frying significantly reduces calorie intake. It can help reduce caloric intake by up to 70-80 percent.

Air fryers are time-efficient. You can actually bake a chicken breast faster in an air fryer than you can in the oven. Just imagine crispy fried chicken without all the grease. If you have picky eaters, you can make crispy veggies as snacks.

One perk for me, because I hate the smell of fried foods in my house, air frying eliminates that odor.

Just because you are not using oil, you can still burn your food. The air fryer heats up really fast and it’s easy to burn yourself and char your food, so pay attention to time, as charred food is carcinogenic.

Bonus: Easy Clean Up

How does an Air Fryer work?

It uses hot-air circulation. The air fryer cooks your ingredients from all angles- with no oil needed. Compared to deep-frying, using an air fryer can reduce the amount of fat, calories and potentially harmful compounds in your food

Air Fryer Sriracha-Honey Chicken Wings via Karenskitchenstories.com

Best Air Fryer Recipes?

Any foods that are good when fried like potatoes and chicken cook amazingly in the air fryer. Sweet potato fries are a favorite of ours. Also, fish and chips come out lovely and delicious in the air fryer.

Air Fryer Coconut Shrimp and Apricot Sauce

Avocado Fries

Copy Cat Chik Fil A Sandwich

Mexican Street Corn/ Elote

Air Fryer Donuts

Air Fryer Sriracha-Honey Chicken Wings

Air Fryer Fried Nashville Chicken

Easy Air Fryer Crispy French Fries

The possibilities are endless. Are you considering buying one now? Understand how the air fryer works? Have you tried a few of the best AF recipes out there?

I’m addicted to our Air Fryer and everything I can make with it.

I’m doing this new year, new me thing slowly. This is one of my favorite things to help make healthier foods crispier. This is NOT a paid campaign. I am just really addicted to my air fryer and moms of little kids or kids on the go who need snacks after school, chicken tenders, sweet potato fries, even crispy Brussels sprouts, and grilled cheese sandwiches can be made deliciously and with less fat in a matter of minutes.

I’m looking for new things to cook in my air fryer. What’s your favorite air fryer recipe? Please share a link in the comments.

2019/01/17 6 comments

Avocado Toast Recipe, avocado recipes, how to make avocado toast, avocado recipe

Food Health Latina

Simple, Easy and Delicious Avocado Toast Recipe

by Deborah Cruz 2019/01/10

written by Deborah Cruz

Have you been wondering how to make avocado toast but just don’t know where to start? A healthy avocado toast recipe is super easy to make and we live in a time where avocado recipes are everywhere. It’s the new “wonder food” plus it makes the perfect breakfast ( especially if you add an egg) or really the perfect anytime meal or snack.

For many, the idea of avocado toast is a fairly new one but not for me. I’ve been eating avocados since I could chew. I’m not even sure I needed teeth because they are so smooth and creamy. I’ve been feeding my own daughters avocado since they were allowed to eat solids. Avocados are healthy and delicious, why wouldn’t I?

READ ALSO: Elote Casserole Recipe

If we’re being honest, my family grows avocados in Mexico. We had to, we eat too many of them not to grow our own. Of course, that doesn’t help me at all here in the Midwest but it gives me something to look forward to when I take my family to visit the place I spent my summers as a child.

Avocado toast has become my new addiction.

It’s healthy, simple, and delicious. The best part of all, it’s super easy to make and ready in like 3 minutes minutes. I’m pretty sure that it takes me longer to eat it than it does to make it. This avocado toast recipe is so simple and easy that it’s hardly a recipe at all. But sometimes the simplest pleasures are overlooked and I didn’t want you to miss out on how to make avocado toast.

This avocado toast recipe isn’t one of those fancy, complicated avocado recipes. Some things are just better simple, like butter tortillas. Butter + a warm flour tortilla = crazy delicious.

This avocado recipe is simple but the possibilities are endless. You can make it into avocado toast or if you’re trying to keep it more keto-friendly, eat it straight out of the bowl. If you want to serve it without the bread to guests, you can present it on a crisp, clean piece of iceberg lettuce.

READ ALSO: Chicken Enchilada Recipe

Sometimes zest up our avocado toast and top it with jalapeños, siracha, tomatoes, bacon, beans, spinach, salsa macho or pretty much anything your avocado toast loving heart desires.

To begin, toast your bread. I like mine nice and golden. You can use any kind of toast or sliced bread you have but I like to use hearty whole grain or sourdough toast.

Next, mash an avocado in a small bowl with a fork. Add cilantro, lime, diced tomato and salt + pepper. Then, spread the creamy, smooth mixture on the toasted slice of bread. For me, 1 whole avocado makes 2 pieces of toast. Sprinkle with pepper flakes, if you like, and serve!

If you want a little extra protein, top the avocado with an egg cooked any way you like. We like it over easy and runny but sunny side up, scrambled, poached or sliced hard-boiled works too.

Print Recipe

5 from 1 vote

Simple, Easy and Delicious Avocado Toast Recipe

If you love avocado recipes and want a simple, easy and delicious avocado toast recipe this is the one you want. Even a child can make it. I know because my girls make it. And it only takes 5 minutes with vegetarian ingredients. It's a healthy, delicious and amazing avocado toast recipe.

Prep Time5 mins

Total Time5 mins

Course: Appetizer, Breakfast, Snack

Cuisine: Mexican, vegetarian

Servings: 1

Author: Deborah Cruz

Ingredients

1 medium avocado peeled with seed removed
1/2 small tomato
1/4 wedge lime
1 tbsp cilantro to taste
olive oil drizzle
1-2 slices whole grain ( or whatever you prefer) bread toasted
salt and pepper to taste
1-2 eggs (optional) cooked to preference

Instructions

1. Toast 2 slices of whole grain bread ( or whatever kind you prefer) in a toaster until golden brown and crispy.
2. In a small bowl mash the avocado then combine cilantro, lime, tomato and salt + pepper to taste. Spread half of the mixture on each slice of toast. Drizzle with olive oil. Optional, top with fried, scrambled, or poached egg if desired.
3. Serve with love!
4. Enjoy.

2019/01/10 4 comments

5 steps for self reset break, meditation, introspection, self-care

Guest Posts Health

5 Tips for a Self-Reset Break

by Deborah Cruz 2018/11/12

written by Deborah Cruz

As many of you know, I had surgery last week. It’s left me in a recovery state so I have invited a few of my favorite writers to write a guest post here. I think it’s a wonderful way for me to introduce you to some awesome writers. Today’s guest writer is my dear friend, Kelly Pugliano of Eatpicks and owner of amazing subscription box company RoosteCrate. She’s written something we all need to read, 5 Tips for a Self-Reset Break.

It is so important to give yourself a do-over every once in a while and I’m going to share 5 tips for a self-reset break. It’s like a self-imposed “easy” button, only better.

Life can sometimes feel a bit overwhelming with all the to-do lists and responsibilities that go into making days churn along. Ever feel like some days feel more productive than others despite having the same number of hours? I know one day is never the same as the one before and think it has a lot to do with the self-imposed expectations that it ALL has to get done- and now!

When I start to feel that way, I give myself the permission to have a moment to “reset.” It helps me to feel less overwhelmed. I try to incorporate as many mini-breaks as needed and they really do make a difference.

When you feel like you’re on the never-ending hamster wheel, then incorporate these 5 tips for a self-reset break.

Meditate

I started this process over the summer and it has done wonders. Every morning I light a candle, find a quiet spot to sit and set a timer for 10 minutes. Deep breathing, or “belly breathing” is hard to practice, but once you get it, it is really relaxing. This practice can be done in the morning but is not limited to that time of day. If it works better for you at lunch or in the evening, then, by all means, fit it into where it works best for you.

Take a Walk

If feeling frustrated or stuck with a task, sometimes taking a walk break is all you need to get back in control. Take a walk around the block or even to the mailbox to get the blood flowing and stretch. Walking is great for fitness, but also allows you to clear your thoughts; it’s a win-win!

Change Location

As a person who works from home, being in the same spot day after day can be stifling. If having writers block or finding that you are surfing social media for hours, try changing your location. Find a quiet spot in another room or sit on the floor near a sunny window, even if it’s only for a short while, it can do wonders for productivity to have a change in your surroundings.

Call a Friend

Have a lot on your mind or need to get some things off your chest? Call a friend who is a great listener. It will feel so good to share your woes with a friend and have the time to connect with another person, laugh and visit. Sometimes hearing someone’s voice is all you need to help lift your spirits.

Enjoy a Glass of Water, Coffee or Tea

Feeling tired and in a slump can indicate dehydration. Be sure to drink plenty of water throughout the day. Love coffee or tea? Take a few minutes to really enjoy your cup of warmth while it is still hot. Close the computer and allow your eyes to rest. 10-15 minutes and you will feel refreshed to get back to your to-do list.

READ ALSO: Love Letter to my 13-Year-Old Self

These 10 minutes to hour tips don’t need to be complicated, just effective. It really is a self-guided way to take a moment to stop, re-group, and start again. Whatever you need to be able to take a moment to reset so that you can feel accomplished by days end!

What do you do to take a self-reset break?

2018/11/12 1 comment

hysterectomy, last period ever, menstruation, uterine fibroids

30 to Life Health

When You Realize that You Just had Your Last Period Ever

by Deborah Cruz 2018/11/06

written by Deborah Cruz

When you’re young, it feels like waiting forever for your period to come. Then, once you start, it feels like you are going to have a period forever. I can’t tell you how many times I wished it would stop in my lifetime. But I never thought, and still don’t, about what it would be like to have your last period ever.

As many of you know, since I wrote about it ad nauseum as I was freaking out, I’ve been having some issues of late with my lady bits. A few weeks ago, it was a few hours before my birthday and I felt more like I was about to attend my own funeral. That’s what happens when you have a 38-day period, an emergency “poor man’s d&c” and you are on so many hormones that you don’t know whether to laugh or cry, so you do both. Anyways, if you want to read about that..it’s all on this blog.

READ ALSO: Waiting for Biopsy Results

Today though, I’m here to talk to you about something completely different. Now, after 78 days of constant flow of the heaviest cycle, I’ve ever experienced, anemia induced by blood loss and generally not being sure what the heck is going on with my female parts. Today, with a hysterectomy on the horizon, I’m realizing that this nearly 3 month period will be my last ever.

Which is amazing in all kinds of All CAPs AWESOME ways but then it hit me, just now, in the shower, that this is probably my last.period.ever. I should be ecstatic. I mean 78 days is a long time. But so is forever.

Last year, when my doctor first came to me with the idea of a hysterectomy. I looked at her like she was insane. I’m too young for a hysterectomy. I’m not menopausal. I’m vibrant. I’m fertile. I’m every freaking 28 days, ovulating on day 14. I’m a reproductive machine. Only this machine has chosen not to grow any more humans. This machine is not a machine at all. It’s a woman with all the feels. I’m a woman who found out last week that my uterus and fibroids are conspiring to mess me up. They are doing medically unseen things.

Last year, a hysterectomy was an elective opportunity to stop some nuisance heavy days. I knew I wasn’t going to have any more babies because when I lost the one, it broke me but I wanted the option. What can I say, my uterus makes me feel special. It’s like a superpower and I wasn’t ready to give that up. I’m still not BUT when you are hit square in the jaw with an emergency type situation and told that you might have cancer, well, then a hysterectomy sounds like a breeze; like clipping toenails or trimming fringe. That’s how I came around to my current reality.

But now my period, this crazy long cycle, is my very last period. I mean she’s going out with a bang. 34 years of right on time cycles ending with a 78-day, Shining type of a rager, I’d say my uterus is the flipping Rolling Stones rock star of uteri.

Why am I telling you all of this? Well, many of you have been here since the girls were babies. You held my heart when it was broken into a zillion tiny pieces and duck taped that bitch back together when I lost my third baby. You’ve read all about the saga that is my reproductive mishaps, I thought you’d like to know when I played my farewell show. I don’t think there will be any more encores. There better not be. Geez, Keith Richards the uterus…go the fuck home.

But, I’m scared. Nothing about this has been “normal”. I’m constantly surprising my gynecologist and I really don’t know what to expect tomorrow. I may wake up with an incision and no ovaries but the plan is to have a robotic surgery and leave the ovaries. I’m not ready for menopause or any of the hormonal treatments that go with it. I’ve been on hormones for the past 78 days to stop the bleeding and it’s making my vision blurry, my moods all over the place, my blood pressure high and a host of other issues. I just want to be normal again. I just want to stop bleeding and feel good.

Pray for me. Keep me in your thoughts. I’ll be here on the couch for the next 6-8 weeks recovering with limited mobility. Apparently having your baby maker removed is a big deal. Pray for the Big Guy, he will be playing the role of Mr.Mom as I won’t be able to drive for at least 3 weeks. I need a mommy meal on wheels and a maid, STAT.

2018/11/06 2 comments

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