K. Epperson

You’ve Heard of Capsule Wardrobes. Now Try This.

food & cooking, Health, Minimalism / kepperson2

Even if you are not a minimalist, you might have seen the idea of a capsule wardrobe. The idea is to basically limit yourself to a certain number of pieces that you mix and match and rotate for a season. Courtney Carver over at Be More with Less took this idea and made it famous with her Project 333.

But what if we took this idea and applied it to food?

What if you could use a limited number of ingredients to make more meals?

What if you could save money and eat more nutritiously by limiting your pantry staples?

Enter the capsule pantry.

You may be asking,

What is that?

Good question. A capsule pantry is a purposeful limiting of what ingredients you use for a certain period of time.

Note: I am not a nutritionist. Nothing I write here is to be taken as medical or dietary advice. This is a personal experience. An experiment, if you will.

So what does this experiment entail?

The Ingredients

Protein: Black beans, eggs, *protein powder
Starches: Sweet potatoes & rice
Greens: Spinach & Romaine Lettuce
Veggies: Red bell peppers, broccoli, carrots, onion
Liquid: Broth (veggie or chicken), almond milk
Fruits: Bananas, frozen blueberries
Fats: Olive oil, peanut butter

* I will only use protein powder I already have on hand, one scoop per day. This could easily be omitted.

With these basic ingredients, I will make all of my main meals for one week. I am not going to limit spices, dried herbs, or water.

Total cost of ingredients (minus protein powder): $28.37

While this could obviously vary according to location, it gives you a starting point. I have several of these ingredients on hand, but I calculated the cost based on an empty pantry.

Pro Tip

One strategy to cut cost and space is to buy dry ingredients over canned or frozen. Blueberries are the only frozen item on the list. I chose them because they are great for smoothies and cheaper than fresh, at least during this time of year. Generally, however, the more processed a food is, the more expensive and less healthy it becomes.

So here’s the deal:

I will conduct this capsule pantry experiment next week. In two weeks, I will write a follow-up post with recipe links, strategies to condense cooking time, and reflections.

How about you? Would you like to have a simplified pantry? Let me know in the comments below!

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Ways to Build Your Self-Discipline

Health, Minimalism / kepperson2

“The first and greatest victory is to conquer self.” -Plato, Laws

You know those people who have a natural will of iron? They can make themselves take on almost any unpleasant or difficult task?

I am not one of those people.

We are all made with different personalities. We each have our own strengths, weaknesses, and quirks.

For some of us, exercising self-discipline in one area or another might be a challenge. Just like clay that has to be shaped and molded, so do our own wills. Here are some tips to help you build your self-discipline:

Make your bed.

You may be asking:

How is making my bed going to help me meet my goals?

Choosing to make your bed every day is to decide to do something you likely don’t want to for the benefit of having done it.

No one else will see it. There is no “gold star” or extrinsic reward for making your bed.

Much like many of the small steps we have to take in order to reach a goal.

If you pass on the donuts at work? No one is going to congratulate you. You don’t instantly drop 5 pounds, either (Seriously, wouldn’t that be great, though?!).

It’s a decision with no immediate extrinsic reward. In order to have self-control, those are the very type of decisions you have to make on a daily basis.

This doesn’t apply just to dieting, either. It can apply to almost anything. Spiritual growth, intellectual development, sports, physical health. All of it.

Developing self-control requires depriving self of reward in the short term. So start each day by doing just that. Make your bed, and set the right tone for the day.

Start small.

We all have those hurdles that seem insurmountable. No matter how hard we try, we just can’t seem to overcome it. After a while, those failed attempts add up and make the hurdle that much bigger.

But here’s the secret:

You don’t have to start with that hurdle.

It’s true. Picking easier battles will help give you the confidence to tackle that beast of a goal.

Think of it like a training ground. Much like a child uses training wheels on a bike or a tee in baseball, you have to develop the muscle memory first.

Practicing self-discipline in areas that are more natural to you can help you develop that self-discipline muscle memory.

Then, when you’re ready, you can use that self-control in areas that are more difficult.

Focus on the benefits.

We are complicated creatures. Our whims and our desires are constantly in battle with our greater good.

And yet, we know that to be ruled by our passions is a really good way to be miserable.

When those destructive whims rear their ugly heads, remind yourself of the benefit of discipline. Here are just a few:

Being self-disciplined means I can live how I really want to live.
Being self-disciplined gives me freedom from my circumstances.
Being self-disciplined means I have more options for my future.
Being self-disciplined means I can become the person I want to be.
Being self-disciplined allows me to live in confidence versus fear.

Of course, there’s always my favorite, “I am going to be so glad I did this.” It’s a simple statement, but it works.

Use affirmative statements.

So much of our identity is wrapped up in our self-talk. Our inner dialogue is powerful.

You try. You fail. You associate your failure with your identity (“Why do I always do this to myself?”). You beat yourself up. You try again. You fear failure because of your negative self-talk. You fail again. You start the whole cycle over again.

Sound familiar?

Reverse that cycle and start making your self-talk work for you.

Here’s an example:

Let’s say you want to save money. You’re at a store and you see something really want to buy. At that point, you’re conflicted. Instead of asking 100 questions or having an internal sparring match, you simply tell yourself, “I do want to buy that. I also made a commitment to save money. I follow through on my goals. I keep the promises I make.” You’re affirming who you are. Your good decision is associated with your identity.

Now, let’s say you fail and buy the thing you wanted. Now what? Let’s assume the thing is non-refundable, so you can’t return it. You’re stuck with it. What do you say then?

Try this:

“I made a decision that goes against who I am, but I am someone who learns from mistakes. I am someone who grows and perseveres. I am more than this one decision, and I can do better.”

Notice how that statement doesn’t excuse the decision. It also doesn’t attach it to your identity.

The point is to constantly make your identity as someone who [insert positive habit here]. Then make decisions based on who you are.

Practice makes perfect.

Self-discipline is a muscle. You have to work the muscle to make it grow. Challenging yourself to practice discipline in new ways will help you improve. It can be something silly.

Case in point:

I was hungry one day and had just finished making lunch. Instead of eating right away, I made myself wait 5 minutes. It was a random little challenge that helped me practice self-discipline.

Was that a big hurdle? No. Did it help me? Of course!

Our small acts of discipline add up, so keep pushing yourself. You never know where you’ll end up.

How about you? Do you struggle with self-discipline? Have you found ways to develop better self-control?

Share your thoughts in the comments!

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How to Say No In a Nice Way

6 Comments / Minimalism / kepperson2

Being intentional with your time and money requires you to say no. Repeatedly.

Saying no can be difficult if you worry about offending others. Do you ever find yourself internally saying:

That salesperson is just trying to make a living.

I don’t want to leave this person high and dry.

I should do what I can to help.

How do we set boundaries without being rude? If you struggle with this balance, here are some ways to say no nicely:

Be honest

If something is too expensive, say that. “I would love to, but that is not in our budget right now.” If you have other time commitments, be upfront about it. “I have too many commitments right now.” If you have the time to do something, but you don’t view the commitment as worth your time, be honest. “I could do that, but my heart would not be in it. I don’t want to do something halfway.”

People may or may not respond well to honesty, but they never respond well to deceit.

Offer an alternative

If you are willing and able to help/buy in another way, offer an alternative. One way I like to do this is with fundraisers. I hate saying no to a child who is raising money for their team/school/etc., but I also don’t want to spend $30 on junk we don’t want. So, my husband and I will frequently offer a flat donation. A donation saves us money versus buying something we don’t need, and it usually means more money actually goes to the organization than buying through the fundraiser. It’s a win-win.

Show appreciation

If someone is asking you to do something, they are showing enough trust in you to ask. Show appreciation to that person. “I am flattered you thought of me, but I won’t be able to do that this time.” A simple acknowledgment can go a long way. If someone is asking you to buy something, you can still show appreciation. “Thank you for sharing that product with me. I have to say no for now, but if I decide in the future to purchase it, I know to come to you.” That lets them know it’s not personal; you just have no need of what they’re selling.

Give a specific time frame

If you really intend to do something, but now isn’t a good time, offer them a time frame. Be as specific as you can. This lets them know you’re not just avoiding the question. It also communicates when they can approach you again. You might say, “I would love to help. Now is not a good time, but I’m available in two weeks. Can you get back with me then?” Of course, if you give them a time frame, you have to stick to it. This is not to be used as an excuse to avoid saying no; this is to be used as a real, viable alternative. Stick to your word and follow through.

Smile

A smile will often make the difference between being rude and polite. A smile shows you are not angry or offended they asked. A smile shows that you are happy with your answer and feel no guilt about the boundary you’ve set. A smile shows confidence and ease. So when you say, “I appreciate that, but no thank you,” offer a smile.

The reality is, some people will not like it when you say no. It won’t matter how nice you are. If you want to be intentional with your time and money, however, that’s a small price to pay. By saying no to the wrong things, you can say yes to the right things.

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7 Reasons to Add Kettlebells to Your Fitness Routine

Exercise, Health / kepperson2

The best exercise is the one you do.

Perhaps you’ve seen those bell-shaped weights in the corner of your gym. You may have wondered what they are. Who actually uses them? Whether you are new to kettlebells or a Turkish get-up master, there are many reasons to incorporate this type of weightlifting into your fitness routine.

Kettlebells are versatile.

Whether you like to work out at home, the gym, or outdoors, you can use kettlebells. Do your fitness goals include weight management, muscle toning, and cardio fitness? Are you looking to add muscle and bulk? You can use kettlebells. These weights are great for a wide range of people and can be used in a variety of settings.

Kettlebells are portable.

Does travel destroy your fitness routine? If you have a job that requires travel, or even you want to maintain your exercise habits while on the road, kettlebells are a great option. This is especially true if you don’t have a gym membership at a national chain. Those fancy home gyms are great, but they are just for that- home. Lighter weight kettlebells can be loaded in the luggage or in the car. Even better, there are inflatable kettlebells that you can pack and then fill with water or sand at your destination.

Kettlebells are for all fitness levels.

When I first started using kettlebells, I was out of shape. I had two small children and a full-time job, and fitness had been on the back burner. Ketllebells were great for me. Fast forward to today. I’m stronger and in much better shape than I was. Guess what? I still use them. There are loads of resources for beginners. There are also many ways to push yourself. One of the simplest ways to ramp up the difficulty is to increase the weight or the number of reps.

Kettlebells target many muscle groups.

Traditional weightlifting is beneficial, but it takes time to get a total body workout. Using just weight machines can also limit how much you work your core muscles. A kettlebell swing, on the other hand, is one of several foundational moves that works multiple muscle groups. Additionally, the moves require the muscles to stabilize and increase core strength. With just a few exercises you can get a total body workout in half the time of a traditional weightlifting program.

Kettlebells can be used for cross-training.

One of the biggest obstacles to exercising? Not enough time. With kettlebells you can up your level of cardio exercise by increasing the weight. Most kettlebell exercises are isotonic, meaning your muscles have to contract against a load (i.e., movement). Weight+movement=cardio. In fact, kettlebells are great for HIIT (High Intensity Interval Training) workouts. What better way to save time than to incorporate cardio and weight lifting into one, efficient session?

Kettlebells are affordable.

While many home gyms cost north of $1000, you can snatch (pun intended) a larger kettlebell at most stores for under $100. The heavier the bell, the more it will cost, but you can do an entire workout with just one or two bells. You don’t need a rack of free weights taking up large amounts of real estate in your home, and you don’t have to spend loads of money on a gym membership or a home gym. A couple of kettlebells can go a long way.

Kettlebells are for lifetime fitness.

I’m a fan of running short distances as a form of cardiovascular exercise, but for many people, running isn’t an option. It’s high impact, and it’s not something you can just pick up later in life, especially if you’re plagued with knee problems or arthritis. On the other hand, kettlebells can be used indefinitely. Not only does strength training help prevent bone loss, it can also prevent injury from other activities. You might have to eventually swap out that 35 lb. bell for a lighter one, but kettlebells provide a one-two punch by being conducive to longterm use and preventing a decline in strength.

Although there are many ways to get fit, I’m a big believer in the effectiveness of kettlebells. Remember that whatever exercise you do, showing up is the most important battle. So get out there and get moving.

**If you are new to kettlebells, avoid injury by learning proper form and technique before incorporating them into your routine. You should consult your doctor before starting a new exercise regimen. This article is for educational purposes only and not to be used as a substitute for medical advice or diagnosis.

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Exercising When You Don’t Feel Like It

Exercise, Health / kepperson2

Are you someone who always has the drive, motivation, and energy to get in a workout?

If you are, then you should probably stop reading this and go back to Narnia or whatever fictional world you came from.

If, however, you are a mere mortal, like myself, who has “off days,” then you should keep reading.

What motivates you to work out? What gives you the ability to push through the five a.m. alarm or the exhaustion at the end of a long day? What is the secret of those who make significant gains in their health goals?

James Clear says it best in his book, “Success is the product of daily habits- not once-in-a-lifetime transformations.” By the way, if you haven’t read Atomic Habits, I would highly recommend it, not just for exercise, but for any type of habit transformation you want to make. Basically, he is saying that the small action steps we take over time work together to make a much larger difference than singular giant steps.

Consistency > Intensity

If you exercise consistently, you’ll have more longterm gains. But what happens when you’re tired and you’re not “feeling it?” What happens when you don’t get home until late and you’ve got an early start the next day? Here are 4 ways to help yourself push through when it’s tough:

Make it a routine.

Prevention is the best medicine, right? I imagine that if I looked at your weekly schedule, there would be a lot of things you did that you didn’t feel like doing (Laundry, anyone?).

So why did you do them?

You had to, it’s your routine. I don’t like waking up early, but when that alarm goes off, I start my day… slowly, perhaps, but still. The point is that scheduling exercise and making it non-negotiable saves you the decision. You don’t have to ask yourself anymore “Am I going to workout today?” You already know the answer. It’s on the schedule, so yes.

Pro tip:

If you schedule your exercise after work, pack your bag that morning and bring it with you. That alone has seen me through many workouts. It might seem obvious, but it makes a big difference.

Don’t put any expectations on your performance.

Part of the reason we dread exercise is because we dread how difficult it is. We don’t feel good during the exercise, even if we feel great after.

But what if you didn’t put any pressure on yourself? If running three miles sounds too hard, try a mile. If running at all is too much, commit to walking. If the thought of lifting weights feel like it would drain you, use lighter weights. Modify, modify, modify.

You may be wondering:

Won’t that negate the benefit of exercising? Shouldn’t it be difficult?

Well, yes and no.

If we never push ourselves, we will never make gains. That is true. However, if mentally “excusing” our performance means we show up that day, it’s worth the benefit. I’ve found that when I just show up for the workout, even on days when I’m not feeling it, I always do more than I intend to do. Once you’re walking that mile, it’s not such a big deal to walk one more. One more set of pushups is not bad compared with the 3 sets you were mentally dreading before the workout. We sometimes build up the exercise in our minds, making it seem more difficult than it is. By mentally adjusting our expectations to something manageable, we realize the workout isn’t so bad after all. It’s like that child that has to be tugged kicking and screaming into the doctor’s office for an immunization, only to realize one second later that the pain is already gone and they now have a sucker in their hand. Don’t be that child. You can do this.

Pick an exercise you enjoy (or at least don’t hate).

For most of us, there are activities that we enjoy more than others. Exercise is beneficial to our mental and physical health, but it’s hard to do when you dread it. So if you love to hike? Do that. If you enjoy Zumba or dance classes? Go for it. On the other hand, if there’s an exercise you hate, don’t do it or find an alternative.

Let me explain:

I don’t like yoga. To all my yogis out there, forgive me. It’s one of my least favorite types of exercise. I feel like a beached whale struggling for its life every time I do the triangle pose. For that reason, I rarely practice yoga. For flexibility, I stretch. Are there benefits I’m missing out on by not doing yoga? Sure. Are they worth dreading the work out every day? No. Consistency is key, and making the activity fun is a huge way to maintain consistency. So find something you enjoy and do that!

Focus on just the next step.

Before exercising, I’m mentally running through all the things that have to happen before I’m done. I have to:

Put on my gym clothes and tennis shoes
Get in the car and drive to the gym/park/etc.
Get my headphones on and choose good music
Not die during the exercise
Stretch so I don’t die after the exercise
Go home and shower

That’s a big list to tackle mentally. But what if I just focused on one step?

Put on my gym clothes.

There, that’s not bad. That’s easy! By focusing on one step at a time, you are breaking down the task into manageable chunks. When you’re exhausted, exercising will seem like an insurmountable task. But you can manage to put on some tennis shoes. You can manage to start your car. You can… well, I won’t go on, but you see the effect? Just take it one step at a time.

Do you have strategies to help you exercise when you don’t feel like it? Comment to share your ideas.

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10 Ways to Beat the Winter Blues

Uncategorized / kepperson2

It’s January, and the holidays are over. It’s dark. It’s cold. And the only thing you see on the news is conflict.

Anyone else ready to hibernate until spring?

Alas, we are not designed to hibernate, but this time of year can be depressing. In fact, an estimated 14% of the U.S. population are said to suffer from Subsyndromal SAD, a mild form of Seasonal Affective Disorder. The winter blues are no joke.

But how do you beat them?

Since changing the weather isn’t an option, we must adapt to it. Here 10 ways you can battle those pesky winter blues:

Play music.

Research shows that music can have a positive effect on your mood. Listening to music has the added bonus of being something you can do while completing other activities, so it doesn’t require any extra time or attention. Even if you have a job where listening to music during the workday isn’t an option, you can turn up the tunes during your commute or while getting ready for the day.

Get moving.

The paradox of exercise is that we need it the most when we feel the least like moving. When you’re tired and cold, the last thing you want to do is go bust out a grueling workout. But it can help your mood by releasing endorphins and increasing energy. Whether you choose to take a walk or put on an exercise video, doing something to move and get that heart rate up will help fight off seasonal sadness.

Turn off the news.

When my father was diagnosed with Non-Hodgkins lymphoma in 2006, one of the first things the oncologist told him was to stop watching the news. She told him he would fare better without the negativity. She was absolutely right. “The news” isn’t just cable news, either. Go on a social media fast, even if it’s just for a few days. Climbing out of the sewer of human discourse and getting some fresh air will definitely help your mood. But wait, you might ask, don’t I need to be informed? True, but there’s only so much we can control. And ultimately, you don’t owe it to anyone to constantly listen to their opinions or to constantly share your own. I will take my own health and mental well-being over someone else’s self-righteousness any day.

Invite friends over.

It’s 2021 and we don’t do that anymore. WRONG. Socially distance, wear a mask, pour hand sanitizer all over each other. Whatever precautions you need to take, do that, but we are designed to be social. We are not supposed to be alone all the time. Even those of us who are introverts need social interaction. It gets us out of our own heads and turns our focus outward. Bonus activity: Find a way to serve someone else. Filling a need for others is a great mood booster and has the added benefit of making society a little better.

Eat a nutrient-rich diet.

It’s cold. Just give me the carbs and leave me alone. Right? Not so fast. While comfort food might seem like the solution, it can contribute to feelings of depression and low energy. Make sure to include lots of fruits and veggies in your diet. If, like me, you don’t like to eat cold food during the winter, swap the salad for a healthy soup or roasted vegetables. Or, if you just can’t resist the craving for comfort food, try to lighten up the recipe by changing some ingredients to more nutritious alternatives. You’ll feel better and more energetic after a nutrient-dense meal.

Tackle a new project.

If you’ve been putting off painting that spare bedroom, grab your roller brush and get going! That new book at the library? Check it out and get reading. Have you been wanting to learn a new language? Que mejor momento para empezar que ahora! Having a fun challenge can give us something to look forward to. You’ll feel better for having accomplished something, and you will have passed the time doing something engaging.

Go outside.

Confession: I’m a total wimp in the cold. Here in the South, we don’t know how to handle it. Even for a Southener, I’m a lightweight. I’ll probably be one of those old people who keeps their house at 80 degrees all the time. Even so, I feel better after going outside. Low levels of Vitamin D have been associated with depression, not to mention its importance for our immunity. Making time to get outside, even if just for a few minutes each day, can help you beat the blues.

Practice gratitude.

Ok, bear with me. I used to get annoyed by this suggestion. It wasn’t that I didn’t have gratitude, but I just felt like it was being used as a platitude and not a practical suggestion. Plus, it felt forced. So, I started thinking about things that could be worse, and I realized there are a lot of little things to be grateful for that we normally take for granted. For instance, this morning when I woke up, I was in a heated room, a warm bed, and warm clothes. I had running water, so I didn’t have to walk for miles to get water (a sad reality for so many in this world). I drove my children to school in a car. They didn’t have to walk in the cold. I washed my sheets in a washing machine today.

A washing machine!

My grandmother didn’t have one of those until she was older than I am now. Of all the people who have ever lived, we are in the tiny percentage that have been able to have a machine wash our clothes for us. We are living in good times, people!

See how easy that was? Now go do some laundry and be happy about it.

Get a light therapy lamp.

With fewer hours of sunlight, people might feel more tired and lethargic. We need sunlight, and it has a major effect on our moods and energy levels. If you’re struggling to get over the winter blues, try throwing open the blinds/curtains at home to let in the sunlight. If you need something stronger, you might consider getting a light therapy lamp. These lamps are designed to mimic daylight, so you get the benefits of daylight indoors. There are even lamps that mimic the sunrise to help you wake up and get moving on those dark winter mornings. Looking to purchase a light therapy lamp? Here are USA Today’s 10 top-rated light therapy lamps.

Remember it’s only temporary.

Seasons come and seasons go. I’ve said before that the good times never last, but neither do the bad. Winter, though it might feel endless, will eventually give way to spring. When the winter blues are getting you down, just remember that the snow will melt. The cold will thaw. The darkness will fade. You’ll be able to feel your fingers and toes again. And perhaps, you’ll be able to smile through it all.

Do you have strategies to fight those winter blues? Share your ideas in the comments!

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My Favorite Healthy Food Blogs

food & cooking, Health / kepperson2

It’s January. So far this year, I’ve had smoothies with blueberries and spinach, crisp salads, Spanish chickpeas and spinach, and ice cream.

I live a balanced life.

But if you are seeking to live a healthier lifestyle, the food you consume is the first place to start. Food has the ability to make us healthier or sicker. It can be delicious and satisfying, but it can also be harmful and addictive. I can honestly say that I’ve been on both ends of the spectrum, so I understand the battle.

This is a judgment-free zone, people.

I don’t find it helpful to “shame” myself or others into healthier eating habits. That never works, not long-term anyway. The best way I’ve found to encourage healthy choices in myself and in those around me is to cook delicious recipes that taste amazing and pack a big nutritional punch. When you cut out all the sugar, unhealthy fat, and preservatives, you have to put something good in their place. Otherwise, that siren’s call from the Oreos in the back of the pantry will drown out any good motivation. Don’t sabotage yourself by eating foods you hate. Get excited about what you’re eating for dinner!

You may be asking, “How can I do that?”

One easy way is to find a few healthy recipes that you truly enjoy. Until you have adapted your habits and tastebuds, stick to mostly those tried and few recipes. For me, I love black bean burgers. I have a killer recipe from Tupelo Honey ‘s cookbook that I use frequently. When I need a nutritional reset, that recipe automatically gets put in the rotation.

Where do you find recipes like that?

This is where cooking blogs help. There are loads, and I mean loads, of cooking blogs on the internet, but I’ve narrowed it down for you. These blogs are my favorite go-to blogs for healthy recipe ideas. Many of these are friendly for vegans, paleo, and/or gluten-free diets. This post is not sponsored; this is just my pure, unadulterated opinion! I should also note that I haven’t visited every cooking blog out there because, well, I want to have a life. So, I am sure there are other amazing healthy cooking blogs out there! These are just good ones to give you a place to start.

Oh, and one more important note! Each of these blogs has a “jump to recipe” button. That was one of my must-have features. It’s not that I don’t love a good backstory, but sometimes ~~you’re~~ ~~~~han~~gry~~ your fam is waiting and you need to move quickly. Happy (and healthy) cooking!

In no particular order:

1. Minimalist Baker

I love the simplicity of this blog. Each recipe either takes 1 bowl, has 10 ingredients or less, or takes under 30 minutes to prepare. Perfect for busy people and those who like things simple (that would be me!). There are vegan and gluten-free sections and a variety of dishes. One of my favorite dishes is the Quinoa Taco meat, the perfect protein-packed recipe for your next Taco Tuesday!

Get the recipe here.

2. COOKIE + kate

Aside from the beautiful food photography, this blog is bursting with fresh, colorful, and flavorful dishes. The recipes use ingredients that are easy to find in most stores. The simple design makes it easy to navigate and find recipes quickly, and I like the “favorites” tab to find the most popular recipes. We’re big fans of these Sweet Potato Fries, which we frequently pair with all sorts of entrees, including those Tupelo Honey black bean burgers.

3. Simple Vegan Blog

I should mention that I’m not vegan, but this blog could very well convert you. I like that the recipes are broken down by category (breakfast, dinner, dessert, etc.), so it’s incredibly easy to find what you want. And with recipes like tacos, jambalaya, and mac and cheese, you won’t feel like you’re missing out on any comfort foods. My absolute favorite recipe on here is the Spanish Spinach with Chickpeas. It’s full of flavor and protein and smoky goodness while getting in a good dose of greens. In fact, I’ve already made this recipe this year. I threw the leftovers in with some scrambled eggs the next day and had a fantastic breakfast scramble.

4. Real Mom Nutrition

This is one is for all the moms out there. When my girls were small, they ate anything. They ate loads of fresh fruit and veggies and whole grains.

Then, something happened.

I’m not sure what it was. It may have been school, or perhaps they got exposed to some gamma rays or experimental serum (just kidding).

Whatever it was, my children turned into picky eaters. Now they’re complaining about “green things” in their food. While my husband and I are completely comfortable saying, “suck it up, buttercup!” there are some days when I don’t want the struggle. I just want to make a kid-approved meal that isn’t overflowing with preservatives and sugar.

This blog is the answer.

Her recipes are lightened-up versions of kid-friendly foods, without the judgment or mom guilt. One that gets put in the weekly rotation is her Easy Crispy Broccoli. My girls inhale it, and I get the satisfaction of them enjoying a vegetable (I’ll be accepting “Mom of the Year” awards virtually).

5. Green Smoothie Gourmet

Those who know me know that my sweet tooth is OTT. I am all about the desserts, but I am not all about the sugar crashes or elevated blood sugar levels. This blog has a crazy amount of healthy dessert recipes. My favorite thing is that her recipes use real, nutritive foods. You’re not just swapping out sugar for artificial sweeteners. Your guests will never know they’re eating cauliflower, black beans, pitted dates, or quinoa. We recently made this Pumpkin Sheet Cake, and it was scrumdidddlyumptious!

Also, check out these Date Sugar Donuts.

I don’t want to live in a world with donuts.

This recipe could save us all.

Okay, that might be a slight exaggeration… but I’m not taking any chances.

Got another healthy food blog with amazing recipes?

Leave a comment below and share the love! And by love, I mean food.

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The Best 7 Toys to Have

Education, Minimalism, Parenting, toys / kepperson2

Are you overwhelmed with all the toys your children have? Are you exasperated that all your living areas are glorified playrooms?

It can be frustrating. After all, there’s nothing quite like stepping barefoot on a Lego in the middle of the night while trying to find your way to the bathroom. Having too many toys can be painful, quite literally.

But what can you do about it?

Making the decision to minimize your children’s toys can be daunting. You have to decide which toys stay and which ones go. You also have to consider your child’s social and intellectual development, as well as what is age-appropriate and will last. These decisions aren’t just for minimizing toys, either. If you’re a new or expecting parent, you have to decide how many toys to buy, and which ones would be the best. All of these decisions don’t even take into account the actual process of getting rid of excess toys.

But you’re probably wondering:

“Where do I even begin?”

If you’re like me, making decisions is the hardest part. Once you decide what toys to keep, the whole process becomes easier. The question then becomes, which toys should you keep? Here are my top 7 suggested toys:

1. Playdough

Playdough is a great toy option for many reasons. It’s inexpensive and takes up little space, but it is also calming and can encourage creativity in children. It’s used for fine motor skill development, and it’s a great educational tool. I’ve used it in the classroom to help children form letters and sight words. What’s more? It’s great for a wide range of ages. Preschool children, all the way to adults, can benefit from playing with playdough. That’s right, playdough is relaxing for adults, too!

2. Imaginative play toys

Our children are bombarded with technology. It can certainly be helpful, but it can also do a lot of damage, especially to a child’s imagination. I’ve heard fellow educators talk about how many students do not know how to play during recess. If the class goes outside, the children stand around, waiting for an adult to tell them what to do or play. They don’t know how to initiate games or play pretend. A child’s imagination is something to be protected and nourished. Toys that foster imagination can help.

A couple of caveats:

One, imagination can be fostered without a toy, per se. Children, if not allowed to use technology as a pacifier, can use all sorts of objects around the house to play pretend. My youngest loved to play with toothbrushes. I know, it’s strange. But it worked, and she had to use her imagination to do so. The only downside was that I had to buy extra toothbrushes, because, well, children’s hands are gross.

I should also note that this “toy” is really a broad category. Loads of toys claim to foster imagination. Which ones are best? This is a downside because you have so many options. An upside, though, is that it’s customizable to your child. Dolls, cars, toy soldiers, pretend food, and play kitchens are all examples of imaginative toys. If you’re looking to downsize your child’s toy collection, a good rule is to choose those that they play with the most.

3. Puzzles

A few of the benefits of puzzles include persistence, memory, problem solving, and spatial reasoning. They can be completed alone or with others, and puzzles range from small children all the way to adults. If your child is too young for puzzles, opt for problem-solving toys, like a shape sorter. I was a big fan of puzzles for my students during any type of indoor recess time. They always enjoyed working together, and it was a learning activity that didn’t feel like learning. If you don’t want to purchase puzzles, some libraries have them available to borrow. This is a good option if your child doesn’t like to work the same puzzle twice, although I’m personally a fan of working the same puzzle repeatedly.

4. Cards and/or board games

While some of these games aren’t appropriate for toddlers, games like Candy Land are recommended for ages as young as three years. Children are exposed to counting, colors, and spatial reasoning in even the most basic games. The emotional benefits of games are difficult to overstate, as well. Children learn cooperation and how to win and lose. Ever seen an adult who can’t handle losing? It’s unpleasant. By playing games at an early age, children are able to experience winning and losing, both of which help them learn how to compete in a mature manner. Some games are cooperative in nature, which helps them learn teamwork and communication. Another benefit? It’s something the whole family can do together.

5. Ball

Whether it’s a baseball, soccer ball, football, or just a simple rubber bouncy ball, having something to throw around is great for kids. It encourages them to be physically active and promotes cooperation when tossing it with someone else. Gross motor skills and hand-eye coordination all get a boost from throwing and catching. And since most parents don’t want their children throwing indoors? Children are more likely to get outside and get a dose of vitamin D when playing ball.

6. Legos or building toys

There is an established connection between playing with Legos and an understanding of engineering concepts. Many schools incorporate Legos in their engineering coursework. And while you may not want to step on one, they can benefit your child. Of course, small children should start with larger versions, like DUPLOs, but Legos or other building toys are a great way for children to explore building, constructing, and increase creativity. Just like other toys on the list, these can be used for many years and for boys and girls. They also can be stored easily in a storage tote.

7. Books!

This one is near and dear to my educator heart. Books are absolutely essential in a home. R eading to your child is one of the best ways to prepare them for school. Reading to your child is a shared activity that encourages discussion and conversation. The best conversations I’ve had with my children have been a result of bedtime stories. Children are naturally curious, and stories are a springboard for them to learn about the world. Bonus? Using your local library will save you the cost and space of purchasing countless books, but with all the benefits of reading.

There you have it. This list is meant to be a starting point. You may wish to include more toys than these, and that’s okay. Being intentional in our parenting does not mean we have to be rigid. It means we make decisions that align with our values. One final note:

I’ve known parents who regretted certain decisions they’ve made along the way. None of those include giving too few toys to their children. So take heart. You are not harming your child by telling them no or by not buying them the latest and greatest. Love them, play with them, and let them play. Just make sure they clean up their Legos.

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3 Questions to Help You Save Money

Minimalism / kepperson2

Trying to save money?

Yeah… it’s not for the faint of heart.

Ads. Sales. Special Offers. Social Media. We are constantly bombarded with messages and images designed to manipulate us. Our inboxes are full of, “YOU NEED THIS THING. IT’S ON SALE!” and our feeds are full of, “MY LIFE IS PICTURE PERFECT BECAUSE OF THIS THING!” It can be overwhelming.

So what can you do about it?

One strategy is to give yourself time before buying something. Wait a couple of weeks. See how you feel. If you really need that thing, it will be there when you return.

But if that’s not enough, you can also ask yourself these 3 simple questions to help make less impulsive, more informed decisions.

1. How much am I going to actually use this?

You know that giant box of craft supplies in the closet that you bought when you thought you might get into scrapbooking? It’s probably still there, and I’m guessing you haven’t made any scrapbooks.

Trust me, I’ve been there. We all like to think about possibilities, but we aren’t spending possible money to purchase things we don’t need. If you hardly cook, does it really make sense to buy that new kitchen appliance? Our purchases should enhance the life we already have; we shouldn’t change our lives to justify our purchases.

2. Why am I buying this?

To answer this question, we have to be brutally honest with ourselves. Are we buying this because we had a bad day and want a hit of endorphins? Are we buying this thing because we actually need it? Are we trying to buy happiness/health/status by purchasing this thing? What is at the root of our purchase?

One suggestion is to follow the purchase out to its conclusion. Buying that watch won’t turn you into an Instagram star. It will only make you poorer and sadder when you have a watch we don’t wear. Even if buying that watch did give you more followers on social media, that won’t make you happy, either. Finally, you realize that buying that watch won’t make you happier or more successful. Suddenly, the watch has lost its appeal and power. If you can accurately identify your motivations for wanting to buy something, it will help you avoid buyer’s remorse and needless debt.

3. What is the real cost?

Everything comes with a price tag, and the dollar amount is just the beginning. That house you’ve been eyeing? It sounds like a dream. A dream that also comes with maintenance, landscaping, possibly an HOA, property taxes, not to mention a mortgage. Can you afford all of those additional costs and stressors? We have to weigh the cost of keeping an item, not just purchasing an item. And be sure to include the cost of getting rid of it or selling it if/when you don’t want it anymore. When I want to sell that shirt I hardly wore, now I have to spend the time taking pictures, posting photos on a marketplace, messaging someone, meeting a buyer, or shipping it. Suddenly that $15 shirt seems like a lot more than $15. Remember, time=money, and we have to consider the time we must invest in something as part of its cost.

In my experience, I can count on one hand the number of times I’ve regretted not buying something. On the other hand, the number of times I’ve regretted buying something is much larger. By using these questions, you can better filter through the impulses and the manipulation that we all face when making purchases. Swap that buyer’s remorse for buyer’s prudence and save money in the process.

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Holiday Memories, No Purchase Necessary

Holidays, Minimalism / kepperson2

christmas bauble, christmas tree, bangle

We took our girls to their first town Christmas parade last night. We met some friends from church and waited alongside the single main road. There we stood, with cold fingers and toes, watching the festive procession. The police cars flashed their lights, the firetrucks blew their sirens, the marching bands played their songs, and the politicians greeted their constituents. Of course, no Southern small-town parade is complete without a few tractors.

We didn’t take any photos of the girls. The entire parade lasted just under an hour. It was just a community, gathering to smile and wave and wish each other a Merry Christmas. It was simple. These small acts of celebration and tradition are the best of the holidays. They represent the goodness that still exists in our communities. They represent the common bond that comes through gathering.

My girls will remember the parade as a fun activity we did as a family. We were able to file away a happy memory, free of charge. This memory did not require bringing unwanted clutter into our home. It did not involve bringing undue stress into our lives. It simply required a coat and an hour of our time. So during this season, when overconsumption and stress are the norms, buck the trend by enjoying the holidays with your family. Make those simple, happy memories for your children. No purchase necessary.

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