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6 ways to beat seasonal affective disorder

1/30/2021

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Today's episode of the podcast talks about how to prevent Seasonal Affective Disorder from taking over your life.  As a midwesterner, it's hard to stay motivated in the winter!  Listen to the episode using the toolbar below or search for The LIFT YOUR LIFE Podcast wherever you stream your podcasts.
These are the resources I refer to in the podcast that can help you prevent SAD:

Sunrise Alarm Clock

Vitamin D

​Citrus Essential Oils
seasonal affective disorder, seasonal affective quotes, seasonal affective tips, seasonal affective, seasonal affective symptoms, seasonal affective essential oils, seasonal affective light
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"mirror talk" monday 1/6/20

1/6/2020

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What the heck is "mirror talk"?

Simply put, "mirror talk" is using positive affirmations to change your life.

By repeating these phrases, you can greatly improve your confidence and outlook on life.

Normally, you repeat these mantras whenever you feel they're needed, but "mirror talk" takes things a step further. 

Instead of repeating these affirmations randomly, "mirror talk" is a daily ritual when you repeat these mantras to yourself while looking directly in your eyes in the mirror every morning (I know, kinda scary right!?).

​This is a HUGE tool in building confidence and also building a happier outlook on life.

Want to get a new "mirror talk" each week?  Sign up here:

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​So, what's this week's affirmation?  Write the phrase below on a sticky note and start building your confidence!
"This new year gives me courage."
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2019 green gift guide

11/25/2019

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15 green living gifts, holiday gift guide friend. Non toxic christmas gifts to share with your friends.
Happy Holidays!  If you're reading this, you're probably stressed and wishing your Amazon cart was full.  Well, here's a list to help you out.  Here are 15 awesome gifts for the natural living expert and "green goddess" in your life!

UNDER $20

Attitude Living body creme ($15):
This is my absolute favorite body creme and I keep a tube by my bed!  I love all Attitude Living's products actually, their smaller hand cremes would be great stocking stuffers!
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essential oil recipe book ($13):
This is a super educational book that I have bought for myself.  There's tons of recipes and the author is super uplifting!
non-toxic SPF lip balm ($9):
This balm is a new discovery for me and I absolutely adore it!  Just a bit is all you need and it lasts a long time on your lips!
soy wax tealights ($18):
Unscented soy wax tealights to use with their diffuser!
tealight diffuser ($15):
I have this candle diffuser sitting on our counter.  It's a perfect option when you need a great scent but don't have access to an outlet!
My Green Fills laundry starter kit (FREE):
Yeah, the holidays aren't really a time we want to think about doing laundry, but this gift would definitely be put to good use!  Clicking this link gives you a free trial, feel free to give it to a friend (or keep for yourself).
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UNDER $50

essential oil set ($35):
Plant Therapy is my go-to brand for oils because of their high quality and fast shipping.  You can buy their oils from either Amazon or directly from their site, just pick whichever is easiest for you!
Honeybee Gardens eyeshadow palette ($30):
Do you have a makeup girl to buy for?  These eyeshadows are great quality and you can either buy a pre-made palette, or design one yourself!
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cast iron griddle ($45):
Your friend probably knows that non-stick pans are bad, but do they have a BIG cast iron option to cook on?  I use this griddle for bacon every weekend!
Erin's Faces eyeshadow primer ($29):
I used to be a loyal user of Urban Decay Primer Potion, but this eye primer is highly rated by the EWG and actually works!
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large capacity diffuser ($36):
I have this diffuser in our living room and I love it because it is so big!  It throws a lot of scent because of the large surface area.  Yes, your friend might have a diffuser, but I doubt it's as big as this one!

UNDER $75

stainless steel cookware ($50):
Your green friend probably knows that non-stick cookware is bad for your health.  Let them start the new year off right with a new set of pans!  Calphalon is the brand I have in my own kitchen, they wear super well.
glass food storage ($56):
Your green friend probably knows that microwaving leftovers in plastic is bad for your health.  Here's a great kit of Snapware that are leak proof and non-toxic.
Branch Basics starter kit ($60):
This is the cleaning solution that I use on just about everything in our house.  I have given this kit before as a wedding gift, but I know it would make a great holiday gift too!
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BIG SPENDS

food sensitivity test kit ($160):
I know...  this might not be the most fun present, but it is really cool!  Your green friend probably knows a lot about food and health, so give them the gift of learning even more!
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More people to shop for?  Check out my other gift guides below:

foodie
fit friend

Pin now, buy later!

15 green living gifts, holiday gift guide friend. Non toxic christmas gifts to share with your friends.
Green gift guide for the hippie at heart. Share healthy gifts under $100 for women
Green gift guide for the hippie at heart. Share healthy gifts under $100 for women
Green gift basket ideas friends, holiday gift guide for green living.
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2019 fit friend holiday gift guide

11/25/2019

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Complete list with Fit gifts for women this holiday season. Give the perfect gift to your fit friend gift ideas.
We all have that friend who loves to workout...  If they're on your holiday shopping list this year, here's my top 13 picks for gifts sorted by price.  These links are mostly to Amazon too, hopefully making your life easier!

​Let's get straight to the links and get you one step closer to DONE WITH SHOPPING!

UNDER $15

magnesium supplement ($15):
Magnesium is super important for muscle recovery.  This is a tasty drink mix to add an extra dose of love to your fit friend's diet.  These to-go packs are great for a gym bag!
mini resistance bands ($6):
Super lightweight and easy to pack, resistance bands are great picks for your friend who's always on the go.  These are the ones I have in my own gym and take with me to on-site client sessions.
​running lights ($15):
Have a runner on your list?  These clip on lights will help them stay more visible on early morning and late evening runs.

UNDER $30

Vital Proteins collagen peptides ($25):
If your fit friend has been doing this for awhile, they know they need to eat their protein.  This is how I add an extra dose to my diet every day!
funny workout tank ($28):
OMG Becky, look at her deadlift.  Enough said!
​Squat Sponge ($20):
I bought one of these for my home gym AND one for the gym I train clients at.  It's great for hip thrusts too!
Takeya water bottle ($24):
This is the bottle I have, it doesn't leak and keeps water cold!  I like the fact that it's a big spout so I can guzzle water when needed.
pull-up bands ($20-$40):
These are BIG bands that can be looped around a pull-up bar to help your friend nail their first pull-up.  I advise giving them a set of two or three.  This brand has a cheat sheet to help pick a good set.
ab wheel ($17):
This is the ab wheel I have in my own home gym.  It definitely gives you a big bang for your buck!

UNDER $85

​Bosu Ball ($80):
Bosu Balls are great for the friend who likes to work out at home, they're also an important piece of equipment in my own workouts!
Versa Gripps wrist straps ($65):
If your friend is a weight lifter, these straps are a must!  I use these to help me deadlift so I can get more reps in!
suspension trainer ($40)
Suspension training is a great tool to have at home if you don't have much space.  This kit gives your friend two options for mounting the straps.

BIG SPENDS

squat rack ($300):
This is the exact rack I bought for my own basement gym and I love it.  It's simple, no frills and pretty easy to put together.  It's even travelled with me from our old house to our new one!

Have more people to shop for?  Check out my other gift guides:

green living
foodie

Pin now, shop later!

Click for fit friend gift ideas. Top fit gifts under $100. Gift ideas for fit women.
Click for gift guide fit girl, gift guide 2019, gift guide fitness. Fitness lovers gift guide
Click for gift guide for fitness lovers. Fit girl gift guide. Gifts under $100 for fit women
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2019 foodie friend holiday gift guide

11/25/2019

2 Comments

 
Fit foodie finds foodie holiday gift guide. Best gifts for foodie under $85. Click for foodie shopping list
Somehow...  the holidays are already here.  This means you are super busy and probably stressed, so let's just get you straight to the "add to cart" button.  And yes, most of these are Amazon items to make your life easier!  

​Here's 15 of my top picks for your foodie friend sorted by price, with a couple "big spends" all the way at the bottom.

UNDER $25

organic spice set ($18):
Spices can make or break a dish.  I buy Simply Organic spices off Amazon all the time and have been very impressed by them.  This specific set has "uncommon" spices that your friend will most likely NOT have already!
CSA shopping tote ($20):
Is your friend a member of a CSA?  If so, they'll be the trendiest member with this organic cotton reusable bag.
gravy whisk ($13):
When you're making a gravy or deglazing a pan, you want as much of the whisk scraping the good stuff off the bottom of your pan.  This one does that perfectly!
cute coffee and collagen mug ($22):
Does your friend use collagen peptides in their coffee?  Then this is perfect for them!
fish spatula ($14):
No, you don't have to use this JUST for fish, but the super thin bendy blade is super useful for flipping delicate foods like fish or fritters.  It's also useful for stuck items because it's metal and super strong!

under $35

santoku knife ($30):
Most people have a chef knife, but few people have santoku knives.  These are special because they have divots on the sides of the knife to reduce "suction" of food sticking to the blade.
electric salt and pepper grinder ($30):
My husband got these for us and I have to admit, I was a little skeptical at first.  But think about it, how easy would it be to have a one handed grinder when it comes time to season the second side of a raw steak?
mortar and pestle ($30):
Does your friend grow their own herbs?  If so, this is a great tool to grind those fresh herbs with some coarse salt to make delicious rubs for meat!

UNDER $50

knife sharpener ($30):
Sharp knives are the most critical part of a kitchen.  And the reality is, the sharper they are, the safer they are.  This is the ceramic sharpener my hubby uses to sharpen my knives and we have gotten this as gifts for our family members!
food dehydrator ($40):
Does your foodie friend seem to have EVERYTHING already?  I doubt they have a food dehydrator!  This is the same one I have that I received as a gift a few years back.  Kale chips are super easy to make with it!
cast iron dutch oven ($40):
This thing is the trick to my crispy chicken thighs and was a present I received last year.  The high sides and lid help to prevent splattery messes!  It can also be transferred from the stove right to the oven!

UNDER $85

Snapware glass containers ($57):
Convince your foodie friend to get rid of their plastic containers with these leak proof Pyrex containers.  These are what I trust our leftovers in when I need to reheat them in a microwave.
huge Calphalon skillet ($80):
All our stainless cookware is by Calphalon and I absolutely adore them.  This is what I got for my mom (and myself) last year as a Christmas gift.  They're super indestructible and I love that this one has a lid!
KitchenAid immersion blender ($60):
This is a kitchen item that doesn't get used often, but without it I wouldn't be able to make some of my favorite things.  I use my immersion blender to make homemade mayo, tomato bisque, blend coconut milk, make a quick salsa, etc.

BIG SPENDS

CSA membership ($ depends):
I am a big advocate for Community Supported Agriculture.  If you happen to be in the Dayton OH area, here's two that I use myself (Mile Creek Farm & Three Trees Farm).  If you are not, here's a website that can help you find one:  www.farmmatch.com

Have others to shop for?  Check out my other gift guides:

fit friend
green living

Pin now, shop later!

foodie gift ideas under $85. Click for 15 foodie gifts for 2019 holiday season.
Click for 15 food lover gift basket ideas for the 2019 holiday season. fit foodie gift guide.
Fit foodie finds foodie holiday gift guide. Best gifts for foodie under $85. Click for foodie shopping list
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how to not feel like a hibernating bear this winter:

10/22/2019

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It's 5:45 AM in the dead of winter.  Your alarm is beeping but you just CAN'T get out of bed.  It's pitch black out and you feel like a bear who got woken up from hibernating.  After a few minutes debating sleeping in "just a few more minutes", you think about your new pumpkin spice coffee creamer and it motivates you to get out of bed.

Sound familiar?  If so, keep reading because after you've finished this post, you'll be armed with some new tactics and products that will set you up for a more alert morning and a more relaxing evening.

Anyways, back to our story... 

You make your way to the kitchen, pour your coffee, load it up with that sugary pumpkin "goodness" but still feel just SO groggy.  Your day goes on, you get some items checked off your to-do list, grab an afternoon latte but still your productivity is low.  Finally it's time for dinner, and after that you try to wind down with a Netflix binge, because seriously, what else are you going to do when it's cold and dark out??

Next thing you know, 11:00 PM appears on your phone...  It's late and you should go to bed, but your brain won't calm down.  What gives??  You were tired all day but now you can't sleep?  Grumbling, you crawl into bed and lay there getting weird hot and cold sweats in your flannel sheets and cotton pajamas...  Midnight rolls around, you finally drift off...  

And BEEP BEEP BEEP, the 5:45 am alarm goes off, and the cycle repeats itself.  How do you stop it?  After a few key changes to your routine and a few product additions, you can easily make your mornings and evenings set you up for a more productive day!
Do you have the winter blahs? Click to learn how to wake up more energized even in the dead of winter! Stop waking up tired and finish everything on your to do list!

Here's your checklist for a good morning:

First?  Fake the sunrise.
Seriously, this thing has changed my morning.  By slowly getting brighter, this alarm mimics a sunrise to gently bring you out of deep sleep at your desired time.  Once it's at it's peak brightness, it is SO much easier to get out of bed.  You can also try setting your thermostat so it's a bit warmer than normal right when you want to wake up, making it much easier to get out from under your cozy blankets.
Second?  Make it smell energizing, but not just from your coffee.
After getting out of bed, you'll want to freshen up your space with invigorating, brain stimulating scents like citrus oils and mint.  Put them in the diffuser of your get ready space and get your brain fired up for the day.  No diffuser?  Try this one, it packs a big punch, holds a lot of water, and helps to humidify dry winter air which is great for skin!
Third?  Lessen your sugar and caffeine load.
No, I'm not telling you to give up your coffee.  What I am saying is that after decreasing the amount of caffeine and sugar you have, you WILL get used to it and you WILL feel more energy later on in the day.  Don't try to give it up all at once, wean yourself off the fully caffeinated coffee by switching out a scoop or two for decaf.  Next week, try switching out a bit more.  You can also lessen your sugar dependency by switching that sugary pumpkin spice creamer for actual pumpkin spice.  I like this one, it's organic and gives me that #basicwhitegirl vibe without being so basic.  All you need to do is put some in your brewing basket, or simply sprinkle it on top.

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Now here's your checklist for a good evening:

First?  Block out the lights.
Set the mood for your Netflix binge and dim the lights in your room.  This mimics sunset which naturally releases melatonin.  Also, block out the blue light from your TV and phone with a cute pair of blue-blockers like these!  As soon as I started wearing these in the evenings, I got way sleepier way earlier!
Second?  Add a scent to your nighttime routine.
We all know that scents can take us into the right frame of mind, so make each evening smell the same and eventually your brain will associate that scent with sleep!  Move your diffuser to the living room (or buy two and keep it there all the time) and diffuse calming scents like these blends from Plant Therapy.  Give it a few weeks and your brain will learn to relax on command!
Third?  Wear pajamas that breathe.
I don't know about you, but I sweat a lot when I sleep.  As soon as I made the switch to bamboo sleep shirts (and socks but that doesn't have to do with pajamas) I started sleeping so much more comfortably!  After wearing these shirts, you'll sleep through the night rather than waking up in the middle all sweaty and uncomfortable.
Now that we've covered the details, here's a recap of all the things you need to set yourself up for a great morning and night.  After checking these items out on Amazon, share this post with a friend, we all need better sleep!

here's a recap of the items:

Good morning!
Nighty night!
Do you have the winter blahs? Click to learn how to wake up more energized even in the dead of winter! Stop waking up tired and finish everything on your to do list!
Wake up early and refreshed with these tips on how to stop winter blues. Learn sleep hacks tips lifehacks! Hibernating bear funny.
Wake up early and refreshed with these tips on how to stop winter blues. Learn sleep hacks tips lifehacks! Hibernating bear funny.
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fall feels without synthetic fragrances!

9/25/2019

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Make your home welcoming with fall essential oil blends.  Ditch the toxic candles and artificial fragrance for a more natural way to make house smell good! Here’s an easy way to make your house smell good for fall.
It's finally fall!!!! To me, this means it's the best time of the year to get outside and enjoy nature. It's time for bonfires, walking on crunchy leaves, apple cider and scarves...

Decorating our home for fall is one of my top autumn activities, and it used to mean hitting up a HIGHLY toxic candle store (I think you know the one I am talking about) and buying a new candle for every room (when they were buy one get one free of course)...

After learning about the terrible effects of synthetic fragrances on the endocrine system, I made it a point to get rid of all those candles and switch them out for essential oils. Picking an essential oil brand wasn't easy, because some are just SO overpriced, some aren't tested for quality and some aren't even what they say they are! After lots of research and number crunching, I finally found a company that delivers high quality oils without breaking the bank and they even ship them to you at Amazon Prime speed! Plant Therapy, my favorite essential oil brand, also offers lots of other products and beautiful blends that fit every mood and need.
buy Plant Therapy essential oils
Right now, Plant Therapy has an AWESOME fall set for sale containing three 10 mL bottles of different fall scents. They're amazing! Yes, you can definitely put some in your diffuser, but the best part is, I’ve found an even EASIER way of using them instead of diffusing!

All you need to do is...
  1. go outside in the fresh air and find some pinecones
  2. bring them back in and brush off any dirt, bugs, etc.
  3. place them in a decorative bowl
  4. drop some drops of your favorite fall oils (hopefully by Plant Therapy) on the pinecones
  5. ​sit back, enjoy the wonderful season and make yourself a cup of tea!

​Easy right! In case you missed the links to the fall blends, here it is, get your bottles now before they sell out!
buy delicious FALL essential oil blends

pin now and save for later!

Make your home welcoming with fall essential oil blends.  Ditch the toxic candles and artificial fragrance for a more natural way to make house smell good! Here’s an easy way to make your house smell good for fall.
How to use essential oils for an easy way to make your house smell good for fall! Premade fall scents essential oils are a simple way to make your house welcoming for guests this holiday season.
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when is it time for a rest day?

5/2/2019

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If you're reading this, I bet you've seen tons of workout plans that have
If you're reading this, I bet you've seen tons of workout plans that have "prescribed" rest days.  That means they tell you EXACTLY which day of the week to rest with total disregard for your schedule, your life and how your body feels.  I mean seriously, if Thursday is your typical night out with the girls but your workout DEMANDS that you go to the gym...  It's time to find a new workout plan...  Why?  Because that is just NOT how rest days are supposed to work.

Exercise should always complement your life...  It should never detract from or control it.

but... if you don't listen to the plan, then what do you listen to?

Simple!  (Kinda.) 

You listen to your body (and your PERSONAL calendar, not theirs).
This is a lot easier said than done, I know.  With all the "motivational" things we see on social media like:
  • rise and grind
  • you can sleep when you're dead
  • never skip Monday
  • Fridays count too
  • slay all day
  • etc, etc, etc 
It is just SO hard to think we are allowed to rest.  But the reality is...  All the people you see succeeding in the gym are either:
  1. taking rest days and just don't talk about them because it doesn't get them as much attention
  2. or not taking rest days and are on the verge of sabotaging their health​ ​

the truth:

All the work you do in the gym is great, but what you need to remember is that the 45 minutes you spent working out is not when your body gets stronger.  Seriously, it's not.  Those 45 minutes told your body what to do, but WHEN it happens is way after those 45 minutes are up.  Your body needs to recharge.  It needs to sleep.  It needs to leisurely walk.  It needs to stretch and regain mobility.  All these things that happen outside the gym are what let your body get ready for next time so you can be more agile, faster and stronger.

If you don't give your body time to repair, then you'll be in the second camp from above = on the verge of sabotage.  I've seen it many times before from training clients...  People get super motivated at the beginning and take on too much at once.  They feel great (at first) but eventually get burnt out and give up completely because they are so tired, sore and grumpy.  If they listened to their body's needs and took a break, they would have been able to continue.

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so you know you need to rest, but when?

Here's the hard part.  Listening...  My rest days are never the same day each week, it always varies depending on what I've done in the week, what is on my to-do list, and where my head is.

What I advise you to do is use these two general rules of thumb:
  1. if you have too much to do in one day (or too many fun plans), TAKE A REST DAY.  The mental stress that comes with a big to-do list and running from place to place does NOT equate to a good day at the gym, so you might as well just save it.
  2. if you have been sore for two days in a row, TAKE A REST DAY.  That soreness means that your body did a great job then and needs some time to recover so it can do a great job again.  Wouldn't you rather have an awesome workout than just an ok one?  Save it for another day.
I really hope those two rules help you along your journey to wellness!  If you want to start a workout plan that DOESN'T prescribe specific rest days and gives you ultimate flexibility with your life, check out my workout cycles with the link below.  You pick from 1, 2 or 3 workouts a week and schedule those days in according to YOUR needs.
click here to start a flexible WORKOUT PLAN
​Need even more help listening to your body?  Check out my confidence coaching plan, it helps you gain body confidence through working out, but also through treating rest as a way to honor your body!
click here to sign up for CONFIDENCE COACHING

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A good workout needs good rest day ideas! Learn how to listen to your body and determine when to have a rest day based on your schedule and your body! #liftyourlifewithlaura #workouttip #restday #restdayworkout #fitness
If you're reading this, I bet you've seen tons of workout plans that have
A good workout needs good rest day ideas! Learn how to listen to your body and determine when to have a rest day based on your schedule and your body! #liftyourlifewithlaura #workouttip #restday #restdayworkout #fitness
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how our deep freezer changed our lives

3/24/2019

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Learn deep freezer organization tips to help with meal planning and healthy eating. Get better at meal planning on a budget by using a deep freezer to buy meat in bulk! #liftyourlifewithlaura #eathealthy #deepfreezer #eatprotein #diettips #diet #healthyonabudget
I know, that sounds a bit extreme right?  A deep freezer changing your life?  Well, it did for us.

Years ago when I started my fitness journey, I learned the importance of protein in a muscle building diet.  In my opinion, meat is the best way to get protein because it has all the amino acids your body needs.  I am a true believer that humans were designed to eat meat (please do not take offense to this if you are a vegan or vegetarian).  Meat also gives you more protein for less calories than most plant based options can give you.  Anyway, I knew that meat was an important part of my diet, but I also knew it was the most expensive part. 
 

​I am an avid Costco shopper, so our regular freezer would get full FAST.  My husband is also a hunter, so once the freezer was full of venison, there was basically no room for anything else...  Not even a frozen pizza!

After a few months of deliberating, I finally convinced my husband to get on board with a deep freezer.  
It was about a $300 investment up front, and it was a pain to get it into our basement because of our skinny stairs, but it was totally worth it.  We even loved it so much that we moved it to our next house!

how to organize your deep freezer

Let me preface this organization part by stating that our deep freezer is ONLY used for meat.  Yes, only meat.  Yes, we DO have that much meat to store. Remember how I said that I am an avid Costco shopper and have a hunter husband?  Well, in addition to those two budget friendly meat sources, we also belong to a few meat CSAs.  In my opinion, buying meat in bulk from a CSA is the absolute BEST option when it comes to getting high quality meat that doesn't break the bank.  By buying directly from the farmer, you avoid the middle man.  Buy buying in bulk you save even more money.  By buying local, you're helping out a small business and doing you part to make a difference in the world.  You can read more about the number crunching I did about CSAs in this article.  

SO, the ability to BUY AND STORE MEAT IN BULK is why a deep freezer is so life changing.

Maybe this will sound like you: You are trying to eat healthy, so your meals are centered around a protein, vegetable and/or starch.  Meat is the most expensive part of your meal, so it seems like it's the hardest thing to keep on hand, especially when you are limited to only a small freezer.  You plan your meals based off what meat you buy at the store every single week, maybe even multiple times a week.  You worry about those small sized packages going bad in the fridge if your social plans change throughout the week (like going out to eat unexpectedly), etc.  Maybe you can store some bulk items in your small freezer, but you quickly run out of space and get frustrated. 

With a deep freezer, all you would need to do is take a trip down to the basement (or wherever you put it) and it's like you have a fully stocked meat counter at your fingertips.  Sound nice?  I promise, the investment up front will pay off in the long run both financially and mentally.  


On to the organization part.  Our deep freezer is 7.0 cubic feet...  That's BIG.  Luckily, it came with two baskets that slide across the top rail.  These baskets were a big selling point for the freezer because it helps to keep all the small items from falling down into the depths of the freezer.  I will say though, my freezer is not the best organized at the moment and some extra bins would be nice!  Maybe that will be another blog post some day?  I think it will!
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Currently, I store small items in the two sliding bins.  One contains breakfast meats (bacon from Costco, sausage from CSAs) and smaller cuts from our CSA, while the other contains smaller cuts of meat that I have portioned out on my own (either from CSAs or Costco).  The bottom of the freezer is where things are currently the most disorganized and where I do need to improve!  What is down at the bottom is venison (from my husband hunting), large cuts from our CSA, and bags of seafood from Costco.  Ideally, I would have shallow stacking bins that I could pull out easily and see my entire stock.  But like I said, that organization overhaul will be a post for another time!

main takeaways:

If you struggle to eat healthy because you feel like time is working against you and that making multiple trips to the store in a week is just NOT convenient (it's not, no shame there) then I strongly urge you to consider a deep freezer BECAUSE:

  • it will save you money in the long run
  • it allows you to keep healthy options on hand at all times
  • it gives you less excuses to eat out or rely on fast food
  • it lets you buy in bulk which is better for the environment and your wallet
  • and because it takes some meal planning stress away

Who doesn't want all those things?  Do you already have and love your deep freezer?  Comment below if you have any organization tips!

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Learn food storage organization to save time when cooking dinner and meal prepping. Save time and money by buying in bulk and keeping health food on hand.
Eat healthy on a budget with a deep freezer. Learn how to eat more protein daily by meal planning with a deep freezer. #liftyourlifewithlaura #eathealthy #deepfreezer #eatprotein #diettips #diet #healthyonabudget
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How to detox your fridge

3/22/2019

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How to detox your fridge and start your unprocessed food diet. Learn how to spring clean your fridge and eliminate toxins from your home! #liftyourlifewithlaura #detox #springcleaning #springcleaningtips #fridgecleanout #cleankitchen
What is the central hub of your home? Your kitchen right? And what’s the most visited place in the kitchen?

Dishwasher? No (I wish)... 

Sink? No... (unfortunately)

​Fridge? Yup, the fridge.

Your fridge can can be a source of amazing fuel for your family, but it can also be a source of... germs, stress, overwhelm and potentially expired and processed food. Here’s my tips on how to “spring clean” your fridge so that it helps you along your journey of unprocessed eating!

1. get in the zone

The first thing you need to do is accept the fact that this might be a very big change for you and your family. Emptying out a fridge and only keeping the good stuff is hard and can be emotional. So, I ask you to turn up your favorite music and plan at least half a day to embark on this journey and just get excited!  Yes... cleaning out the fridge is a lot of work, but it will be so worth it in the end! Being an appliance we see and use multiple times a day, it’s easy to overlook what piles up in it and just let it become the norm.

So, maybe this idea of clean eating is new to you, maybe it’s not. Either way, the health benefits you will gain from it cannot be found in any other health habit.

2. empty it out

Out with the old and in with the new right? You can’t start fresh without seeing all you have to work with. A lot of times, we get frustrated with our fridges because they just seem to fill up so fast! The reality is, they are probably just poorly organized and full of things we don’t need...

I am probably the biggest anti-food-waster out there, it makes me physically hurt to throw out food, but sometimes, it just has to happen. If you’re like me, ask yourself something like this: “would I rather have a half full jar of store bought Alfredo sauce OR space to fit a block of grass fed butter?” I think you know the answer to that one.

While you are emptying out the fridge, make two piles on your counter:

1. Food that came from grocery store aisles
2. Food that came from grocery store perimeter
​3. Leftovers

That's it for now, leave the food on the counter and proceed to step 3!

3. start fresh

Now that your fridge is totally empty, it's time to deep clean.  You don't want to put your sorted and nice fresh food in a dingy fridge right?  Here's some tips to make that process suck a little less:
  1. ​Take out all the bins: it will be easiest to clean if you take out every bin and leave the empty shell of your fridge.  This shell can be wiped down easily, and the bins can be hand washed in the sink.  Make sure to let the bins dry COMPLETELY.  To help the bins dry you can take them outside if the weather is nice to let the wind and sun speed up the process!  If it's cold out, you can set them near a vent if you have the heat running.
  2. Use a non-toxic cleaner: pick a cleaner that won't contaminate the food you put back in the fridge.  My pick for a spray on and wipe off cleaner is Branch Basics, you can read more about why I love it so much here.  My pick for regular dish soap is Attitude Living because it is synthetic fragrance free!
  3. Use paper towels & microfiber cloths:  if you have any particularly messy spots on the fridge shell, wipe them down first with paper towel and toss out the majority of the gunk.  THEN, follow up with microfiber.  Microfiber picks up so much more than a paper towel, and you can reuse them forever!
  4. Clean all the nooks and crannies: don't focus only on the large faces of your fridge, make sure to get the seals and door hinges too.  These areas can easily trap dust and germs and tend to be touched more than you think!  Spray them down with some Branch Basics and you are good to go!
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4. sort

Now that the interior of your fridge is clean and your bins are drying in the sun, it's time to tackle those piles of food.  You currently have three piles (food from grocery store aisles, food from the perimeter, and leftovers) and it's time to refine those further. 

Before we begin, think about the real purpose of a fridge: it keeps food with a short shelf life COLD.  Again, it's for food with a SHORT shelf life.  Haven't we heard the advice of staying at the perimeter of the grocery store while we shop?  All the foods at the perimeter NEED the fridge right off the bat right?  The following organization will help to solidify this notion:
  1. leftovers: this will be the easiest pile to sort through because the rule here is simple...  Toss what is over a week old, and keep everything else if it is still good.  Just make sure to eat it!
  2. food from the perimeter: not EVERYTHING from the perimeter of a store is good for you, but it tends to be where you find food that is the least processed.  Take a look at your pile, what's in it?  Produce?  Meat?  Dairy?  Eggs?  Again, throw out anything that has gone bad.  Keep everything that is still good.  If possible, keep only things with minimal ingredients, or at least ingredients that you understand.  
  3. food from the aisles: the items that fall into this category the most are condiments, like salad dressings, sauces, etc. and canned/bottled beverages.  Please, throw out anything that contains vegetable oil or any hydrogenated oils.  I know these items can make your life easier (bottled dressings/jarred sauces), but they are also extremely inflammatory to the body and the taste just doesn't compare to something homemade!  Throw out anything jarred/bottled that's over a year old, and again look at the ingredient labels.  Throw out the things that you can't pronounce!

5. organize

Now that you are left with only the “good food”, it’s time to organize so that you can make the most of it! You want your fridge to be visually pleasing so that when you open it up, you’re not left feeling overwhelmed. I organize my fridge similar to how a grocery store is organized, and these five categories are: PRODUCE, “DAIRY”, DRINKS, LEFTOVERS and “CONDIMENTS”.  Each category has its own space and I try to keep similar shapes of items together too. I encourage you to stick to these categories as best you can and I will explain the quotes later. Let’s start from the bottom of the fridge and work up.
  1. Produce should generally go in the big bins at the bottom of the fridge. Here you can keep things temperature and humidity controlled. In order to prevent food from being lost in there, try this trick that comes from the fact that small things tend to get lost and fall down in between bigger items.  It's true right?  Just like how socks get lost in the dryer?  Maybe...  Anyway, when you are nearing the end of an item, whether it be broccoli or an onion, take that small bag or those small odds and ends OUT of the bin and put them on a shelf right in front of your face.  When the food is right there in front of you, you will remember to use it!
  2. Moving on up: my fridge has a special drawer above the two bottom bins and this is where I keep “dairy”. I put “dairy” in quotes because yes, this is where I keep cheese, sour cream and butter, but it is also where I keep prepared meats (lunch meat), my homemade mayo, and other items that fit that general shape (short packaging).  Again, the smallest items get lost the easiest, so once you are near the end of an item, put it on a shelf so that it’s right in front of your face.
  3. Honestly, we don’t keep many drinks in our fridge because we have a second fridge in our basement, but if you keep drinks in yours, try to use height to your advantage. Arrange your shelves so that you can eliminate dead space above cans or above milk jugs. The drink space is also where I keep jarred items like pickles, homemade sauerkraut, etc because they are a similar shape.
  4. Leftovers can be tricky... In my opinion, it is always best to transfer leftovers to containers with stackable lids. Yes, plastic wrap is convenient, but a bowl covered in plastic wrap cannot have anything stacked on top of it so you end up wasting valuable space. Also, never put a pot or pan in the fridge, transfer the food into a container! Think of all the space being wasted by the handles!  Also, make sure all your leftover containers are clear because again, the more you see something in your fridge, the more likely it will be eaten.
  5. ​“Condiments” is another one of those categories that is in quotes because condiments are only part of this. I keep condiments and snack items in the doors of our fridge (because they fit perfectly in the small shelves).  For us, condiments are more so ingredients, like soy sauce, Worcester sauce, lemon juice, etc.  The snack section of the fridge door has things like guacamole cups, avocados, snack bars, etc.  I would be lying if I said we don't have ketchup, mustard and jams in our fridge, WE DO, but just like the snacks we keep in there, the ingredient lists are short and pronounceable.  Again, items in the doors tend to be forgotten, so if you do have anything in there that’s on the verge of going bad, make sure to put it front and center on the main shelves so that you don’t forget about it!​

6. restock

This is the fun part!  Take inventory of what you have and plan a few meals using what is already in your fridge.  If there is anything else you need, buy it and take a second to see if there are ways to make some parts from scratch, like sauces or sides.  If that is overwhelming, just remember that the more you cook, the better you get!  

what about the freezer?

Congratulations, you tackled your fridge!!!  Freezers are just as important, so stay tuned next week for the next part of this post!

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Learn why you need to detox your fridge and detox your food. Eat unprocessed food easily with this step by step guide! #liftyourlifewithlaura #detox #springcleaning #detoxdiet #cleanhome
Step by step guide to detox your kitchen and give yourself a fridge makeover. Eat unprocessed food easily with these spring cleaning tips. #liftyourlifewithlaura #springcleaning #detox #healthdetox #cleaningtips
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    My name is Laura and I help overly tired 20something women overhaul their lives, energy and confidence without overwhelm.

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    DISCLAIMER:
    Although I am a Certified Personal Trainer through the National Academy of Sports Medicine and write to the best of my knowledge on fitness, nutrition and lifestyle practices, I cannot be made liable to know all information on a particular subject.  Knowledge gained through this blog is to be used at your own risk and all lifestyle changes should be discussed with a doctor before starting.
     
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