7 on the 7th: YL essential oils

Happy April, everyone! March was fun and a month of madness for sure. *I must insert a "GO CATS!" for the UK Wildcats in the NCAA Championship game tonight!* I am so glad April is here along with the beautiful Spring season! I sure do love a fresh start-- to a month, to a week, to a day. Don't you?

This month's 7 on the 7th is all about my favorite essential oils. Dustin's momma introduced me to Young Living essential oils when he and I were dating. If you aren't already familiar, which many people are these days, essential oils (EO) are distilled oils from various plants and sources that can be used for virtually anything! They can be diffused in your home to create a calming environment, inhaled directly from their bottles to relieve tension, applied topically to treat blemishes, aches, and pains, or ingested for internal benefits. I can understand the skepticism when it comes to EO. In fact, Dustin jokingly refers to the oils as "voodoo magic." After more and more experimenting with them, though, he's come around! I love natural ways to clean, cook, and alleviate health issues. I used to be a candle addict-- however, now I diffuse EO to freshen up a room. Rather than reaching for chemicals or medicines, which I know can have their place, I'm learning more ways to incorporate essential oils in our routine to avoid using harsh ingredients. Here are my top 7 EO favorites right now:

1. Lemon

I love citrusy scents-- especially in the spring! I enjoy diffusing this oil to freshen up a room. I also add a couple of drops to ice water if I don't have any fresh lemons on hand. Lemon is also a great oil to use when making homemade cleaners. 

2. Thieves

Thieves is an essential oil blend that has a spicy scent that I love as well. It is a combination of clove, lemon, cinnamon, eucalyptus, and rosemary. Thieves is great to clean with or diffuse to rid airborne bacteria. During flu season, this is an especially helpful oil! A few drops on the bottoms of our feet help boost our immune systems. If either of us starts feeling sick, I break out the Thieves! I diffuse it, apply it topically, clean with it, and add a couple drops when I wash our linens. 

3. Peace & Calm

I have just recently tried Peace & Calm and love it! Its citrusy scent reminds me of a spa experience. Who doesn't love that!? I have been diffusing it several times a day lately. 

4. Stress Away

Stress Away is a has a sweet scent that I enjoy diffusing or rubbing on my wrists and neck to create a relaxing atmosphere. The lime and vanilla notes in this oil blend remind me of a tropical drink.

5. Peppermint

Peppermint is another multipurpose oil. A couple drops can be added to tea. I enjoy diffusing peppermint during Christmas time. If we have headaches, or tension, a couple drops rubbed on our neck or temples helps alleviate the pain naturally. If you have issues with ants in your home, a couple drops of peppermint oil on a cotton ball will ward them off. Peppermint can also help give a jolt of energy. 

6. Purification

I love diffusing this oil on nights I make meals with ingredients that have strong odors-- fish, onions, garlic, etc. The fresh, clean scent neutralizes the unpleasant ones. Sometimes I add a couple of drops to our laundry as well.

7. Lavender

I use lavender almost every evening. I place a few drops on the bottoms of my feet to help have restful sleep. I often wash our linens with a couple drops of lavender to reinforce the calming effect. 

I am a distributor for Young Living Essential oils. Check out their website for more information regarding their distilling process, farming, and products. I respect their Seed to Seal devotion to purity and quality. If you are interested in learning more about essential oils or trying them, email me at hope.curtsinger7@gmail.com! I would love to help you get started! I am also always looking for new ways to use oils, so if you have any tips and ideas, please share! Have you tried essential oils? What's your favorite one to use? 

classic hummus

I love dips-- salsa, guacamole, spinach and artichoke, queso, hummus, you name it. I love the combo of dips and the dippers too-- chips, pitas, veggies, fruit. Many of these can be store bought for convenience; however, I enjoy preparing my own too. Food Network is without a doubt my favorite channel and one of their new shows is also becoming a favorite as well! On Saturday mornings, The Kitchen airs and I love watching it. Four food experts share their tips, ideas, and recipes in a talk-show format. It is so entertaining and informative! A couple weekends ago, Katie Lee shared her take on a classic hummus and I couldn't wait to try it! I followed her recipe exactly, except I used curry powder for a garnish instead of paprika. It is so easy and so delicious!

Classic Hummus

recipe courtesy of Katie Lee

2 cans chickpeas, drained

1/4 cup freshly squeezed lemon juice

1/4 cup tahini

1 teaspoon ground cumin

2 cloves garlic

1/2 cup extra virgin olive oil

1 teaspoon salt

paprika or curry powder for garnish

veggies or pitas for dipping

Blend the first five ingredients in a food processor. While the dip is blending, drizzle in the olive oil until smooth. Garnish with more olive oil and paprika or curry. Serve with your choice of dippers! 

Notes: This recipe makes a ton of hummus! I stored some in a larger container for home and also filled several small, individual containers to take to work with my lunch. Also, tahini is somewhat pricy, but the flavor really makes the hummus. Keep in mind, hummus is more than a dip--you can use it as a spread on a sandwich or wrap. This basic recipe will definitely be used again and again in our home! I can't wait to try adding more flavors and ingredients like roasted red peppers, spinach and artichokes, and some more spices! 

Enjoy! 

7 on the 7th: nutrition edition

Happy Friday everyone! This month is especially filled with happiness as many of our family members were born in March. Also, I think it is a given that we are all anticipating SPRING! Winter, you have been beautiful, eventful, and cold. Now bring on the fresh flowers, the farmer's markets, and the pretty pastels! March is especially dear to me because it is National Nutrition Month! For this installation of 7 on the 7th I'm sharing my favorite nutrition tips!

1. Eat real food

If the ingredient list is a mile long and full of things you can't pronounce or identify, it shouldn't go in your body. Stock your kitchen with fresh ingredients that allow you to create tasty, nutritious meals without any concern of what additives, chemicals, and preservatives are in them. Most healthy foods are found around the perimeter of the grocery store rather than in the aisles where the processed, shelf stable products are kept. Consider starting your own garden this year so you can enjoy fresh produce just steps from your kitchen! Also, support local farmers and vendors by shopping at co-ops or farmer's markets! 

2. Eat colorfully

Who doesn't love a beautiful, colorful plate? Aside from the aesthetic appeal, colorful plates are packed with vitamins and minerals. Think about your plate as you make menu choices. Which sounds better? Baked chicken breast(white), baked potatoes(brown/white), and summer squash(yellow) OR chicken fajitas with red, yellow, and green bell peppers and black beans. Aside from the fact that I could eat Mexican food daily, I would always prefer to eat a plate full of colorful food than a monochromatic one. 

3. Eat mindfully

When you eat, enjoy it. Savor the moment, the fellowship, the flavors. Think about what you are eating and how it plays a vital role in your health. Try to avoid having to rush through your meal. Pay attention to when you are hungry and when you are full. Consider portion sizes. Rather than feeling the need to "clean your plate," opt to save some for a later meal. When we mindlessly eat, we miss out on the experience of our meals and often overeat. 

4. Eat with a plan

Last year I began planning our meals for a week at a time. It is one of my favorite parts of the week! I grab my cookbooks, my grocery list, a cute notepad, and login to Pinterest for inspiration. I aim to try new recipes at least once a week. I also attempt to alternate cuisines throughout the week. For example, one night we may have Mexican, another night Italian, and another Asian, etc. In addition to flavors, I think about the colors and ingredients. We vary between fish, beef, poultry, and pork as our protein sources. I also try to switch up our vegetable choices each night. When you take the time to plan your meals, you benefit from variety and organization. It also helps you stick to a budget! 

5. Eat without guilt

One phrase that makes me cringe a bit is hearing someone say they are having a "cheat" meal. When is cheating ever a good thing?! Take ownership of your choices. Know the difference between an unhealthy habit and an occasional celebration. Enjoy a "treat" instead of a "cheat." Choose to indulge in a special meal/treat/drink every now and then. Have boundaries in place to avoid over indulgence. I love desserts but I don't keep many sugary sweets in our home because I know these are things we do not need every day. When we partake of treats, we enjoy them without guilt!

6. Eat to live

Make lifelong, healthy choices. What we eat directly impacts our health and our lives. One of my favorite quotes is by Virginia Woolf: One cannot think well, love well, sleep well, if one has not dined well. How true! If we over or under eat, our bodies cannot function as they should. Food is our fuel. Fad diets, quick-fix plans, products, and pills are not the way to achieve health and wellness. Eating real, whole foods promotes better nutrition and a better life! While we should enjoy treats, also realize that excessive consumption of sugar (or anything in extreme quantities) is not healthy at all. We must be honest with ourselves and make choices that will support lifelong health. Are you addicted to sugar? Do you eat too many portions? Is your relationship with food unhealthy? Take a moment to consider your food choices and areas you where you may struggle. Few people enjoy change, but it is essential for growth. Make eating real food your lifestyle, not just a phase. 

7. Psalm 34:8

"Taste and see that the Lord is good; how happy is the man who takes refuge in Him!"

The physical aspect of nutrition is vital; however, the spiritual aspect is infinitely more important. We must partake of scripture, our Daily Bread. Jesus is the Living Water. Christians are to be the Salt of the Earth. Devour His Word. See that He is so good. How happy, satisfied, and truly nourished, you will be when you do. 

a cup of tea and a lot of grace

Today marks the beginning of a special season: Lent-- the forty days leading up to Easter. Last year was really when I started learning more about this time of year. Simply put, although Lent's purpose is anything but ordinary, the next forty days are for many Jesus followers a time of fasting, repentance, and reflection.

Fasting is not something I have been very familiar with until learning more about Lent and reading the book Seven by Jen Hatmaker. Some may fast from indulgences and vices. Some may give up their favorite pastime, their guilty pleasure, or their comforts. Amanda Williams of She Reads Truth said it beautifully:

We give up that which we do not need to live, 

to gain that which we cannot live without: 

more Jesus. 

At the end of the day, regardless of what you give up during Lent, our goal should be to draw closer to the One we cannot live without. The One this journey is all about. It's so much more than reluctantly letting go of something. It's so much more than giving up something that is "easy" to go without. At the start and end of every day, and every moment in between, it should be about Christ. 

This past weekend while we were at home in Kentucky, I had a discussion with my mother in-love about Lent. I confessed to her that last year I missed the meaning. I fasted-- but not with the right intentions, not with the right posture. I had the physical aspect down for the most part, but I was very much lacking in the spiritual aspect-- the repentance and reflection. Basically, I went through the motions of Lent. This year, I desire so much more. 

Debbie gave a beautiful suggestion for this year. Rather than just giving up something, intentionally add something positive as well. Maybe that means reading a new book or devotional. Maybe adding a random act of kindness. There are so many ways to add goodness to our lives through Jesus' example.   

During this Lent season, I will be letting go of coffee-- my comfort drink, my vice, my favorite-- and focusing more on receiving and giving Christ's grace. Too often I hold myself and others to a standard of perfection. What an unrealistic and unfair expectation! This focus of grace is inspired by the print by Emily Ley I received as a Christmas gift. Each moment, I want grace to be at the forefront of my mind-- in my interactions with my husband, my family, my friends, my coworkers, my patients, and total strangers. 

"I will hold myself (& others) to a standard of grace, not perfection."

Are you observing Lent this year? There's no pressure if you are not, though I have found that anytime we intentionally seek to have a more intimate relationship with the Lord, the result is always a blessing. For some additional resources and guidance for reading scripture during Lent, two of my favorites are offering freebies-- 

Ann Voskamp's Trail to the Tree Lent & Easter Devotional

She Reads Truth's Lent Reading Plan

I pray this season gives you a desire to draw closer to the One we cannot live without. I pray you're filled with His love, peace, and grace. Seek Him through scripture and fellowship. He longs to have a relationship with us! 

The next forty days will be less coffee, more herbal tea.
Less perfection, more grace.
Less me, more Jesus.

Will you join me?

the breakfast club

I'm a morning person for sure.

I wake up early, enjoy a cup of coffee or two while adding to my 1000 gifts list, read in my Bible, spend time in prayer, get ready for work if it's a work day, and have breakfast before I leave.  In that order. 99% of the time. I'm also a stickler for routine.

I definitely can tell this regimen sets the tone for my day. If I press "snooze" too many times, rush through my quiet time, or miss breakfast, the rest of the day seems to be off a bit. Without a doubt, I need my Daily Bread to give me spiritual fuel to start my routine. To be honest, I also need little "scripture snacks" throughout day to keep going. One of my favorite quotes I've read about Bible reading is:

The Bible is meant to be bread, for daily use; not cake for special occasions. 

So true and so convicting! If I miss my time in the Word, I have noticed my attitude is affected-- my patience runs thin, my worries linger longer, and my heart just feels heavier.

Similarly, if I miss my breakfast-- I'm talking actual, physical food now-- I experience negative results: my energy is lacking, my mind is focused more on the next meal than the tasks at hand, and I'm usually not very pleasant.

One question I often ask my patients is "What do you eat for breakfast?" I have received lots of responses--some I like to hear and some are less than desirable...

"I don't like breakfast...
I don't have time for breakfast...
Coffee...
A well balanced breakfast...
Whatever my spouse/parent/roommate fixes...
Whatever drive-thru line is shortest..."
and many more...

Starting our day on the right note spiritually and nutritionally is so important! Here are some simple, quick, and nourishing breakfast ideas to fuel your day and set you up for success. I think we forget sometimes that our bodies actually need and use what we put in them in order to work. Would you ever put anything but gasoline in your vehicle's gas tank? Would you expect your vehicle to run efficiently with very little gas in the tank? Likewise, if we put junk, or very little nutrients, in our body, our bodies will not function as they should.

My go-to breakfast ideas: 

-Eggs: The perfect protein and full of healthy vitamins. I love them boiled, scrambled, and over easy. I also love preparing a quiche or frittata over the weekend to eat on for a few days. You can also boil several at a time and store in the fridge for when you are in a hurry or on the go. 

-Veggies: Aim to have veggies at every meal. The minerals and vitamins they provide are so important! Sauté some dark leafy greens. Reheat leftovers from last night's roasted veggies. Keep frozen diced peppers and onions in your fridge for easy additions to your meals. 

-Fruit: The original fast food. Keep apples, oranges, bananas, and berries on hand. Avocados are also a favorite alongside a breakfast sauté-- plus they add great healthy fat! Eat your fruit alongside your breakfast or blend into a smoothie! 

-LaraBars: I try to limit my convenience foods to ones that contain real ingredients. I like knowing what I am eating. Every now and then, when they are on sale at Kroger, I grab a few LaraBars to have for snacks or quick breakfasts. 

-Nut butters: Enjoy in a smoothie or with fresh fruit.

-Plain Greek Yogurt: Mix with fresh fruit or add to a smoothie.

-Leftovers: I used to think breakfast had to be "classic" breakfast foods. I now think outside of the box. Sometimes this means enjoying last night's supper again as breakfast, or at least reconstructed into breakfast. Get creative with your meals and repurpose your ingredients. 

Who else doesn't always use their time efficiently in the mornings? I am guilty of this! Maybe you check your email/social media and spend a little too much time. Maybe you start reading and lose track of the time. Maybe you're a chronic snooze-presser. Maybe you just take too long in the shower. Most of these breakfast ideas take 5-10 minutes to prepare if you have everything prepped and ready to go. I know a drive-thru takes much longer, costs more, and gives very little nutritional value. Plan ahead. Write down your meal ideas. Keep healthy items on hand. Designate one day to be your prep day and chop veggies for omelets/scrambles. Prepare a breakfast casserole to eat on all week. Make it your priority to fuel your body for a successful day. 

If you haven't joined "the breakfast club," give it a chance. Your body will thank you!

Also, if you haven't begun spending time in the Word each day, it will change your heart and life. Remember: it is our Daily Bread. 

What does your morning routine look like? Do you have a go-to breakfast idea? I would love to hear it! 

7 on the 7th: red favorites

Happy Month of Love y'all! I just love February-- the love in the air, the chocolate, the flowers, and the beautiful red color everywhere. I love love. Even though to some a holiday may be commercialized, I think it is nice to set aside a special time of the year to highlight love. When I think of love, I think of hearts, and then I think of that bold, beautiful color! This month's favorites include all things red! 

1. Go Red for Women

Today is National Wear Red Day, a special day to raise awareness for heart disease which is the number one killer of women in the United States. This year marks the 10th anniversary of National Wear Red Day hosted by the American Heart Association. While some risks for heart disease aren't modifiable (such as age, race, and heredity) there are many choices you can make to reduce your risk:

-stop smoking/don't start

-manage your blood sugar and blood pressure

-know your family history

-eat healthy, real food

-get active

-lose weight if necessary

As a dietitian, promoting the above healthy choices is so important to me! Be proactive in your health and raise awareness for this disease that impacts so many people by wearing red today.

2 & 3. Fruits and vegetables

I am a produce fanatic. I love the colors, the flavors, and the vitamins and minerals provided.  Red fruits and vegetables have so many health benefits. Aim to consume fruits and/or vegetables at every meal. Lycopene and anthocyanin give many fruits and vegetables, their red color and may also help maintain heart health, boost the immune system, and prevent cancers. Add red to your menu this week through apples, bell peppers, raspberries, red onions, pomegranates, beets, red potatoes, and tomatoes. 

4. Polish

Red nails are my favorite and always make me think of my Momma. 99% of the time her nails are painted red. I have many shades of red polish but my favorite right now is Momma's go-to: OPI Red. It's bright and cheery, with the slightest shimmer. 

5. Decor

Red is my favorite color to decorate with-- you can find it in almost every room, especially this time of year! My mother-in-love Debbie helped me arrange our mantle via text for Valentine's Day. My dad and Karen gave us a red vase and the "twigs," as Dustin calls them, that were used in our wedding arrangements. I love the frame in the middle of our mantle with 1 Corinthians 13 written on it. Although the milk glass and hobnail are not red, I still love them. In addition to the mantle, I set out some heart tea towels I picked up a couple years ago at Target and updated my piggy chalkboard. I must admit, I have had to fight the urge to check out the new loot at Target this year so that I can stay on track with The Contentment Challenge. However, it is fun to move different pieces and items around in your home to decorate in new ways! 

6. Wear

Since today is National Wear Red Day, it only makes sense to share a favorite red item I wear! My sister-friend Rhiannon gave her bridesmaids adorable monogramed scarves. I love a monogram and especially love that my scarf is red! My high school's colors are red and black, as well as my college sorority's, so red has infiltrated my closet for years. 

7. Red Letters

Since this month's is considered the Month of Love, I started thinking about scripture mentioning love-- 1 Corinthians 13, John 3:16, Ephesians 5:2, 1 John 4:7-21, and many more. Love is mentioned in the Bible hundreds of time, making it clear that love is such an important part of a believer's life. It makes sense, seeing that God is love. He created us out of love to live lives of love. That's a lot of love! Jesus, the Red Letter man, gave us the greatest commandments in Matthew 22:37-40:

"Jesus replied: "Love the Lord your God with all your heart and with all your soul and with all your mind. This is the first and greatest command. And the second is like it: Love your neighbor as yourself. All the Law and the Prophets hang on these two commandments."

Love God. Love others. Those are some beautiful red letters and words to live by.  

So what red produce fills your crisper? What are you wearing today for National Wear Red Day? Did you decorate for the Month of Love? Do you have a favorite Red Letter passage? I would love to read your red favorites in the comments! 

Have a lovely day! 

the excellent wife by martha peace

This post has been a long time coming... Kirby at Fried Green Tomatoes sent me a copy of a book last Fall after she returned from a mission trip and heard rave reviews about it. Kirby explained to me it was a book with a Biblical perspective of being a wife and suggested we read it together and discuss what we were learning. The past few months we have gained some truly invaluable insight from this book and I am so excited to share about The Excellent Wife by Martha Peace in The Library.

First, let me start by being honest. I thought I knew a lot coming into our marriage-- I knew how to cook, I knew how to clean, I knew many of Dustin's habits, I knew what we discussed during our premarital counseling, I knew what we learned at a couples' conference we attended, and I had several ideas of how I thought things would go. What a wake up call I had once we were living under the same roof and sharing everything! I learned quickly that expecting Dustin to just love and join in on all of the habits I have formed --good and bad-- over the past 20 years was really unrealistic and unfair. Can I just say that I am so thankful that God has shown me over and over that I have so much to learn about being a wife and believer? I also extremely thankful for a husband who gives me grace daily and loves me. Our marriage has humbled me, taught me so much about true love, exceeded every expectation, blessed me immeasurably, and pushed me to seek Christ more than ever. Reading The Excellent Wife has helped me come to this realization.

There are all kinds of martial advice experts, books, videos, blog posts, and Facebook pages. Some give good advice, some give horrible advice, and others give great advice. We have to be careful about who we seek for counsel. I would file The Excellent Wife under the "great" category. The layout of the book is really reader friendly in that the chapters are short, in an outlined format, and full of charts and diagrams. The charts were our favorite! The book is separated into four parts outlining the following:

• A Wife's Understanding: Foundational Truths for the Excellent Wife about God, sin, relationships, marriage, and the wife's role.
• A Wife's Responsibility: Faithful commitments in Christ, the home, love, respect, intimacy, and submission.
• A Wife's Submission: Fulfillment through Biblical submission, God's provision, honoring Christ, communication, and conflict. 
• A Wife's Special Concerns: Sin problems such as anger, fear, anxiety, loneliness, and sorrow. 

What I love the most about the book is that is absolutely based on Scripture. You can hardly read a couple sentences without a passage of the Bible being referenced. I admire and respect many authors and perspectives; however, when it comes to living as a believer, I want to align my choices and actions with what God explains in the Bible. I want to fill my heart, mind, and mouth with the Word so that I can then live it. The Excellent Wife revealed so many areas of my life that were not mirroring what God commands of and desires for wives. I have felt so convicted and so encouraged while reading. Not only are the principles beneficial for marriages, they absolutely apply to other relationships as well.

Whether you are a newlywed or just celebrated your Golden anniversary, I am confident this book would benefit you and your marriage. Grab a copy of the book and invite a friend to join you in reading like Kirby did for me. The accountability, encouragement, and mutual growth will be so amazing! This summer, Dustin and I will celebrate being married a whole two years! (I'm currently brainstorming cotton gift ideas... Any suggestions are welcome!) I am so thankful God showed me that I have a lifetime to learn about being a wife and the importance of seeking His Word daily. I am so excited to experience more lessons He will teach us. I also can't wait to read through this book again and see what new points stick out to me during different seasons of life-- I did my fair share of circling, underlining, and starring my favorite parts.  Now, I know better than to think I know it all about being an Excellent Wife and I am definitely seeking the One who does...

An excellent wife, who can find?

She is far more precious than jewels.

Proverbs 31:10