As some of you know, I'm on a constant quest to come up with a high-protein energy snack for my running-obsessed son with a nut allergy. I have posted many versions of granola bars, but I recently was digging around for something that had fewer ingredients and was no-cook, but very portable. So after looking at a bunch of recipes and playing around with things, here is what I came up with. Now, because we don't have a gluten allergy or a dairy allergy and we aren't vegan, we didn't follow rules to meet those restrictions, but you can certainly make your own adjustments to meet your dietary restrictions. And if you don't have a nut allergy and prefer another nut butter, by all means experiment. I think these would be especially good with almond butter, but peanut or cashew would be good too!

I want to caveat this with the fact that they are not low in sugar. It's natural sugar from dates that's doing the work here, but if you have to restrict sugar completely, this may not be the recipe for you.

But I will tell you this, these have been universally loved. Really. Friends of my kids (even picky eaters!) have loved them. They are great to keep in the freezer and have on hand, and throw a couple in the lunch box or gym bag. And I love them because to me they taste like cookie dough and yet they are under 100 calories each and more satisfying. YAY.

Here's all there is to it:

INGREDIENTS:

1 1/2 cups packed, pitted Medjool dates (see note below)

1/2 cup soybutter (or nut butter they don't have to be nut-free)

1/2 cup old fashioned oatmeal 

1 scoop vanilla flavored protein powder (I use Garden of Eden Raw Vanilla - from Whole Foods)

1/2 cup or so semisweet chocolate chips (mini is best but as you can see this batch used regular)

DIRECTIONS:
In the bowl of a food processor, blend the dates until they are well chopped and form a paste. This can take a bit of work but keep moving the ball of dates around until it gets chopped up. 

Add the oatmeal, soy or nut butter and the protein powder. If you don't have protein powder, use 2 T more oats and add a half teaspoon of vanilla.

Blend until well combined and it forms a dough. 

Place the mixture into a bowl and add the chocolate chips. Knead until it is a uniform consistency.

Using a 1 tablespoon scoop (I love the little mini ice cream scoop kind) and scoop out balls of the dough, rolling them in your hands until they are a uniform size. 

Place the balls on a cookie sheet and freeze for 20-30 minutes to firm up.

Store in a zip top bag in the freezer (I think they would last at least a month or two - but ours don't last long enough to find out).

Note: You don't have to use Medjool dates but they are the best. If the dates are dry - soak them in hot water for 5 to 10 minutes first, then drain the water.

That's why this video grabbed my attention (and yes, made my stomach turn a bit with that image below...). With all of the focus these days on bacteria - and the relatively recent realization that not all bacteria is bad - it's exciting to see that there is potential to find a cure for acne by studying bacteria on the face. Pretty cool!

This is a quick and interesting video - about as much "fun" as a video about pimples can be :). Definitely worth a watch! Meantime, focus your own battles against breakouts on washing your face twice daily with a natural cleanser and keeping skin clear of clogged pores by exfoliating with a non-abrasive exfoliator 3 times a week.

The cause of the condition is due to a build-up of keratin that forms a plug in the hair follicles. That's what causes the bump, but the actual reason for the build-up is not really clear. So the best we can do is reduce the effect of that build-up by keeping skin highly moisturized and trying to keep the the follicles clear. And surprisingly, scrubbing not only doesn't help, it can actually make things worse (take my word for it!).

WebMD and other websites typically just suggest that you keep skin moisturized. But when you read about the types of moisturizers they recommend, it is often something like Amlactin. Guess what? Amlactin is an alpha-hydroxy based moisturizer, but it is loaded with "no-no" ingredients like parabens and petrolatum. So a while back, I realized that I had my very own products that could not only be as effective as Amlactin, but it could actually be better because they are natural. So, putting it all together, here is what I have tried and found it to be highly effective:

1) Exfoliate without scrubbing. How? Alpha Hydroxy Acids! I use Break Free fruit acid gel which breaks down the "glue" that keeps dead skin hanging on. Since that helps to keep skin pores clear, I figured I'd try it to keep hair follicles clear. Guess what? It works pretty darn well! I apply it in a thin layer to the affected areas, leave it on for a few minutes and rinse with cool water. This is followed immediately by #2 below.

2) MOISTURIZE! This is key. Apply moisturizer morning and night to the affected areas. Use a super rich moisturizer that contains both humectants (drawing in moisture) and emollients (trap moisture and form a barrier), and contain as few irritating chemicals as possible. Try to find products that are natural. Any of our body moisturizers are perfect - Hugs or Smooches body butters are excellent, as are any of our Body Lotions. In a pinch, you can even apply straight coconut oil! 

And here's the secret - if your skin is very dry and bumpy, you can literally make your own version of Amlactin: Apply a thin layer of Break Free to the skin, then immediately apply your moisturizer. Or add a small amount of Break Free to a dollop of moisturizer and mix before applying. This way the AHA's are able to work harder for longer. It might tingle a bit but that will dissipate. Do this daily until things are under control, then return to using Break Free a couple of times a week, followed by moisturizer. Of course, if your skin becomes irritated discontinue the use of the AHAs.

3) Avoid soaps that are drying or irritating. Avoid anything with Sodium Lauryl or Laureth Sulfate. Use a shower gel or soap with moisturizers built in - and again, with as few chemicals as possible to reduce irritation. 

4) Avoid hot showers or baths - hot water can further irritate skin. Instead opt for using warm water when you bathe.

5) Continue these - forever. Literally. If you stop doing these steps it will return. Again, it's not a dangerous condition by any means, but if those bumps bother you, you have to commit to this process.

Now of course, I am not a dermatologist, or a medical professional. Clearly. So this is simply my suggestion based on my own experience. But I will say, it has really worked quite well for me, and I hope it does for you as well!

It doesn't get much easier than this - and most of these ingredients will likely be on hand. So why not try it out this weekend? Or after Thanksgiving when you are going to feel like you need something healthy :)

Black Bean Sweet Potato Soup

• 2 tsp olive oil
• 1 small onion, chopped
  
• 2 cloves garlic, minced
• 1 T chili powder
  
• 1/4 tsp cayenne pepper (optional, more if you like!)
• 1/2 tsp smoked paprika (optional)
• 1 tsp brown sugar, packed
• 1 tsp hot sauce of your choice (I used sriracha)
• 3 cups chicken broth (lower sodium, if possible) - more if you'd like thinner soup
• 1 15 oz. can black beans (rinsed and drained)
  
• 1 smallish sweet potato, cooked and mashed
• 3 T tomato paste
• Salt/pepper
• Greek yogurt or sour cream for garnish

In medium saucepan over medium-low heat, saute onion in olive oil until they begin to soften. Add garlic and cook until fragrant.* Add all spices and cook for 30 seconds, then add mashed sweet potato, beans, tomato paste and chicken broth. Bring to a simmer, and let simmer for 5 minutes until all ingredients heated through.

In batches, blend in food processor or (vented!) blender to desired consistency. You can leave it chunky or make it smooth (as I did). If you'd like it thinner, add more chicken broth. Taste and season with salt and pepper. Serve with a dollop of greek yogurt or sour cream - or crush some tortilla chips on top for some crunch! I garnished with pumpkin seeds.

*Note: If you are using a Vitamix, you can saute the onions and garlic then throw that and all other ingredients into the Vitamix and leave it on High (vented) for around 5 minutes, or until it is steaming and hot. Season with salt/pepper to taste. Garnish as above.

Have you ever wondered why glycerin is in so many moisturizers? It's one of those ingredients that you see and tend to sort of ignore. It sounds old school, doesn't it? And sort of generic. Well, here's the thing. There is a reason it's in so many products. Actually there are a lot of reasons, but we thought we'd focus on the top 5:

1) Vegetable glycerin is great for all skin types. It is unlikely to irritate skin so even sensitive skin can benefit from vegetable glycerin. And those with acne-prone skin don't have to worry as it won't clog pores.

2) It's sourced from natural ingredients. Vegetable glycerin is produced from plant oils - typically coconut, palm or soy.

3) Glycerin tells skin cells to behave normally - so they are less likely to shed prematurely or build up and thicken skin (as with psoriasis or dry, flaky skin) (Zheng, Bollag study, 2003)

4) Vegetable glycerin acts as a humectant. It draws water in and traps it, keeping skin hydrated, which in turn will help skin look healthier and younger.

5) Vegetable glycerin is an excellent emollient. Skin treated with moisturizers that contain glycerin is softer and smoother.

So the next time you peruse your moisturizer ingredients - take a look to see if vegetable glycerin is listed. If it is, be happy it's there working so hard as the unsung hero! If not, seriously think about looking for a new moisturizer.

Check out Garden Girl's face creams and body moisturizers that all feature vegetable glycerin.

Well, around here it's starting. The nights are cool, the days are short and the skin is drying out. One of the drawbacks of living in cooler climates is that the cool weather seems to immediately zap our skin of moisture. And often we notice it first with our lips.

There is a reason for this. Environmental changes like cooler, drier weather draws the moisture out our lips leaving them dehydrated. And I don't know if you have ever noticed, but when your lips are dehydrated (even if they aren't flaky and chapped) they can make you look older. No thank you! 

Thankfully, it's not hard to make your lips super soft and healthy looking. 

1) Use a good quality petroleum-free lip balm every morning after brushing your teeth, and every evening before bed. And any time in between! Lip balm is the best way to re-hydrate and protect your lips from cold and wind. Look for petroleum-free lip balm that is rich with oils and butters. Why? Because petroleum jelly simply coats your lips - it doesn't do anything to draw in moisture - instead it actually blocks any additional moisture from getting in. Not to mention we have a big enough reliance on petroleum products, and there are better, plant-based alternatives. So instead seek a lip balm that has butters and oils that will draw in and trap moisture. And remember - lip balm should always be used under lipsticks in the fall and winter as added protection. 

2) Exfoliate! Yep - your lips need exfoliating just like your skin. Once or twice a week make a little paste of coconut oil or olive oil, sugar and a little honey. Gently scrub your lips and pat dry. Then apply lip balm. It's amazing what this one little step can do to make your lips soft and smooth and bright.

3) Avoid licking your lips. This sounds obvious and a little silly but it's vitally important. The more you lick your lips - the more chapped they become. For good reason: the saliva left on your lips evaporates and dries out your lips, plus, the enzyme in saliva actually breaks down the protective barrier naturally found on your lips. It's a double whammy!

So fear the cold no more - you are armed with these 3 simple tips, and you'll notice how much softer, smoother and healthier (and younger!) your lips look and feel. 

I forgot to take a picture before my family devoured the end result so you just get to see the ingredients. Whoops! It is best straight from the ice cream maker but it freezes fine. You will just want to soften in for about 20-30 seconds in the microwave or let it sit out for about 10 minutes before eating it.

The great thing about this recipe is that 1/2 cup serving has around 5 grams of protein - not bad! And under 200 calories. And it tastes WAY better than the store bought stuff. I think you could experiment using milk instead of cream - or non-fat evaporated milk, if you want to reduce fat. Alternatively you could use full-fat Greek yogurt and milk. I personally like there to be some fat to make it creamy!

Best and Easiest Frozen Yogurt

• 16 oz. Non-fat Greek Yogurt
  
• 1 cup half and half or light cream
  
• 1/2 cup sugar (more or less to taste - this makes it pretty sweet!)
  
• 2 tablespoons corn syrup (or vodka!) - to give softer/smoother consistency (optional)
  
• 2-3 teaspoons real vanilla extract (or any other flavor)
• Optional add-ins (chocolate chips, crushed candy, berries, peaches, sprinkles, crushed cookies, etc.)

Mix all of the ingredients minus the add-ins in a bowl. Add to the bowl of the ice cream maker and freeze according to the manufacturer's instructions.

Best consumed soft - super creamy and very yummy.

Serves about 8. (OK not "really" in my family...)

OK so I apologize, but I'm going to start with a little "TMI"...I sweat. Like a man. Really. Not pretty, I know, but it's the truth. So despite all of my efforts to eliminate most chemicals around our house, buy organic, etc. - I had never been able to kick the chemical-laden, big brand antiperspirant/deodorant habit. Sure - I tried the "natural" brands. And I mean I tried a LOT of them. But they were never quite right - and I never felt like they did much at all. So I was starting to give up. And then last fall I decided, as a last-ditch effort, that I'd try making my own. 

I read all kinds of recipes online. Some were very involved and complex, while others were a bit too simple (only tea tree oil, or only coconut oil...) But then I found one that was perfect - it was easy, used ingredients that are totally natural and easy(ish) to get, and forgiving (like my favorite food recipes). This can be tweaked to make it suit your own needs.

So I made it and guess what? It really, truly, honestly - WORKED. I still can't believe it - because I had figured I'd be stuck with commercial antiperspirant for the rest of my life. But not only did I not stink, but I swear, I was sweating less! Now that doesn't mean I don't still perspire a bit - I do for sure. However, I did when I used the commercial stuff, too. And now, it's more manageable.

My only warning is this: you may need to "detox" your armpits before it works. I know - you're thinking "what"?? But I had read about it on many of the sites and unfortunately found it to be true. But it's not nearly as bad or difficult as you think. There are methods to do it, but I simply jumped right in using my homemade version. And yes, for the first couple of days it wasn't working quite as well as the commercial stuff. But that was it - only a couple of days and then it was fine. So I started on a weekend and by Monday I was was chemical-free and loving it! Bonus? It softens skin and acts as a moisturizer.

Since then I have tweaked the recipe I started with. My original version included baking soda and it actually worked well for a few months, but then my skin started getting red and irritated - almost leathery. Ick. So I did a search and sure enough, baking soda can do some serious damage to your skin. Lesson learned? Even if a reputable website has a recipe for a DIY skin care project, be sure to do your own homework! So now my skin is happier since I switched to a baking soda-free recipe.

The other thing that I have tried is replacing Arrowroot Powder with Corn Starch. Unfortunately that was not as successful for me. Arrowroot powder can be a bit tricky to find but I end up just ordering if from Amazon Prime. Bob's Red Mill makes one that is a bit easier to find in health food stores if you keep your eyes peeled. Or try corn starch - you might have better success than I did.

Lastly - essential oils are optional. I like lavender because I love the smell of it - but you can choose your own scent. However, steer clear of citrus oils as those can cause photo-sensitivity and irritation.

If you are wondering why this combination works, it's fairly simple. Coconut oil has natural antibacterial and antimicrobial qualities. And Arrowroot has been a traditional healing root for centuries, and has the added benefit of being highly absorptive. 

So enough blah blah blah - here is the recipe (and you'll be shocked at how simple it is!)

Garden Girl's Super Easy DIY Baking-Soda-Free Deodorant

• 1/2 cup softened coconut oil
• 1/2 cup arrowroot powder
• OPTIONAL: 10-20  drops of your favorite essential (avoid citrus)
• Clean 4 oz. jar

In a medium sized bowl mix the coconut oil until smooth. Add the arrowroot powder and gently combine until blended. Once combined, stir vigorously until smooth. Stir in essential oils, if using. Spoon into the jar and screw cap on. 

TO USE: Apply fingertip-sized scoop of deodorant to each underarm. Rub in until absorbed.

The joy of this recipe is both in its simplicity and its convenience. Once you mix these ingredients together, you store it in the freezer and just use what you need. Since we make pancakes weekly and freeze extras for the school week, the bag of pancake mix is continually being replenished. I now just toss these dry ingredients into the zip top bag and mix it right in the bag! Super easy.

I believe I posted this way back on my original blog but I wanted to revive it. And I will confess that I have tweaked it over the years, so it is now 100% whole wheat flour. If that's too "hearty" for you - then by all means split the flour and do 1/2 whole wheat and 1/2 all-purpose, as the original recipe calls for. Just as easy as Bisquick but far healthier. For my kids, as you can see in the photo (not great - I apologize!) I toss in a few chocolate chips. When they were little I would make tiny ones and put them out for play group. Even without syrup they were always a hit. (Oh how I miss those days when they were little!)

Best Ever Whole Wheat Pancake Mix Recipe

• 6 cups white whole wheat flour (or regular whole wheat flour, or a combination of whole wheat and all-purpose)
• 1 1/2 T baking powder
• 1 T baking soda
• 3 T sugar
• 1 T salt

Mix well with wire whisk and store in a sealed container in the freezer.

To use:

For every TWO people:

• 1 cup of the pancake mix
• 1 beaten egg
• 1 cup buttermilk (out of buttermilk? try one of these substitutes)
• 2 T oil (optional - I omit)

Whisk gently until well combined - but mixture will be lumpy.

This recipe is very open to add-ins like: frozen or fresh fruit, chocolate chips, granola, etc - I even added colored sprinkles as a treat for my too-old-to-be-excited-about-it-but-still-were son and his friends after a sleepover.

Enjoy!

Have you spent any time looking at the shelves and shelves of cleaning products recently? it's incredible the number of products that are available - specific for cleaning toilets, cleaning counters, cleaning stove tops, and on and on. But those cleaners are loaded up with chemicals and when you read the labels it's a little frightening to think of using them in a kitchen where you prepare food. I think we have been so conditioned to be fearful of bacteria that we have ended up filling our house with poisons. But if you go back to basics you can not only keep the bacteria at bay but you can have a healthier, safer home.

Here are some of my favorite tips, along with some links to other websites with great tips.

First off - here a few key ingredients to keep on hand:

• white vinegar (I buy it in big jugs at Costco)
• baking soda (again - a big bag at Costco is cheap)
• Essential  oils (orange, tea tree and lavender are my go-to choices)

Now, for the tips and recipes. Keep in mind, there are literally endless ways to clean your home using natural ingredients. I am only highlighting Baking Soda and Vinegar ideas but there are many many more. At the bottom, I have included links to other sites that have even more options.

BAKING SODA

• Scouring Powder Baking soda, when mixed with salt, is also an effective stain remover and scouring powder. Mix one cup of baking powder with one cup of salt. Then use this mixture the same way you would any other scouring powder. Again, an effective mixture that is less harmful to the environment.
  
• Carpet Freshener Sprinkle some baking soda on your carpet and let it sit for 10 minutes. When the time is up, vacuum away any stale odors that may have settled in your carpet.
• Dishwasher Detergent Booster Add a little baking soda to your dishwasher the next time you’re loading it. The baking soda will give your cleaner an extra boost to get your dishes sparkling clean.
• Laundry Powder Booster Making an equal mixture of baking soda and laundry detergent will stretch your detergent and make your laundry smell fresh.
• Silver Tarnish Remover Line a pan with aluminum foil and sprinkle with 1/4 cup baking soda, a couple teaspoons of salt and then pour in 1 quart boiling water. Add clean tarnished silver and watch the magic happen. Easiest silver polishing ever!!
• Drain Clog Remover You can use baking soda as earth-friendly alternative to unclog your drain. It’s simple to do, less expensive than the store bought product, and just as effective. Here’s what you do: Pour one cup of regular table salt, one cup of baking soda, and half a cup of plain white vinegar down the drain. Leave it alone for 15 minutes and then pour two quarts of boiling water into the sink. Follow this by running the hot water into the sink for at least one minute. You’ll be amazed how effectively this combination works. The drains will be clean and you won’t have added anything toxic to the drain system. For tough clogs you may need to repeat the process.

WHITE VINEGAR

• NOTE: Never mix vinegar with ammonia as it can cause a harmful vapor
• All Purpose Cleaner This is my go-to household cleaner. In a clean spray bottle, add 1 cup vinegar and about 3 cups of water plus a few drops of natural dishwashing liquid. Add a few drops of essential oil if you'd like to scent it. Shake well. Some reports have indicated that it doesn't clean as effectively as castile soap-based homemade cleaners, but I have had great success for many years. And don't forget, if you have a professional house cleaner, you can have them use this as well.
• Window Cleaner Use the All Purpose Cleaner but add a tablespoon or so of rubbing alcohol to the mixture.
• Coffee Pot/Tea Kettle Cleaner Run a cup of white vinegar through your coffee maker to freshen the system, then run again with regular water to clean and freshen the system. To remove hard water deposits from teapots, boil a cup of vinegar with a cup of water. Let sit for 15 minutes then rinse. 
• Fabric and Air Freshener Ditch the Febreze. DId you know that Febreze air freshener has 89 (or more!) chemicals in its formula? Think about it for a minute - for them to come up with something that neutralizes scents, it has to have a ridiculously long list of chemicals. Instead, fill a spray bottle with a cup of vinegar, a few drops of essential oil, and water. Use that to gently mist on fabric or in the air (always test fabric first). The vinegar scent will dissipate but fabric and the air will be fresher.
• Laundry Fabric Softener Add full strength white vinegar to the fabric softener cup. I have been doing this for many years. It freshens and softens laundry without that chemical smell.
• Hard Water Deposit Remover If you have calcium or lime buildup on your shower heads, soak a towel completely in vinegar and wrap around the shower head. Leave overnight then brush gently with an old toothbrush.
• Weed Killer lt is becoming more and more evident that Round-Up and other weed killers are not good for our environment or our health. Skip the chemicals and spray full-strength vinegar on weeds instead.

MORE IDEAS:

Vinegar-based cleaners http://www.thenewhomemaker.com/cleanorg/vinegar.ht...

Tons of great recipes for all kinds of cleaners http://www.keeperofthehome.org/2013/06/homemade-al...

Another great list of tips and recipes http://www.apartmenttherapy.com/20-diy-green-clean...