Dirty Dozen and Clean 15


Dirty Dozen and Clean 15

Once again, strawberries top the list of the 12 “dirtiest” fruits and vegetables, according to the Environmental Working Group, a nonprofit, nonpartisan environmental organization — ranked pesticide contamination in 47 popular fruits and vegetables for its Shopper’s Guide to Pesticides in Produce.

Spinach is the second dirtiest item on the “Dirty Dozen” list, followed by (in order of contamination) nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes and sweet bell peppers.

Each of these foods tested positive for pesticide residues and contained higher concentrations of pesticides than other produce.

On a positive note, the Environmental Working Group also creates a lesser-known companion to the Dirty Dozen:

the “Clean 15” guide to produce containing the least amount of pesticides. Avocados lead 2018’s clean fruits and veggies list, followed by sweet corn, pineapples, cabbage, onions, frozen sweet peas, papayas, asparagus, mangoes, eggplant, honeydew melon, kiwi, cantaloupe, cauliflower and broccoli.

Expert Spring Cleaning Tips

The American Cleaning Institute released its 2018 National Cleaning Survey and spring cleaning season is in full swing in America.  Seventy-six percent of households will take part in the ritual of spring cleaning their homes this year.

Spring Cleaning Tips:

  1. Make a schedule
  2. Prepare
  3. Declutter first
  4. Recruit some help
  5. Clean one room at a time
  6. Always work top to bottom
  7. Don’t forget walls and windows
  8. Dispose of all items that have expired in the kitchen and bathroom

Spring Cleaning Your Skin!

The struggle is REAL.

You look in the mirror and think, oh dear, it’s my MOM (or Grandma *gasp*)

Then you think, beauty is fleeting INDEED, but a woman who fears the Lord is to be praised, right?

But that doesn’t mean you don’t want to show your best face, right?


Your skin is the body’s largest organ and it deserves care!

I remember standing in the skin care isle at the drug store, looking at Deep Crease Serum.

The woman next to me was about 75-80 and had GREAT skin!

I asked her what her secret was and she said, “I never God married or have kids, so I don’t have worry lines.” I think she was being serious.

Well, THAT is not an approach to skin care that is gonna work for this mamma, and incidentally, neither did the cream I chose. Recently though, I’ve been on a skincare “full court press” and I’ve found a few things that seem to be working.

We all want something that works, right?


So….here’s the scoop!

My daughter turned me onto the skin care routine that she witnessed as an exchange student in Japan.

Here in the U.S. A. it’s gathered the common name The Korean 10-Step- Facial.

Now, note this. There is something profoundly different about the ways Korean makers are crafting their skin care and it just….works. So, when I’m at a discount store with good skin-care, I always check and see it there is anything with a basically “clean” label that was made in Korea. My rule is, if it’s clean and under $5, GRAB IT. I don’t have an entire line of Korean products for my routine. In fact, several of my 10 steps are being done with homemade products, but friends. I swear it’s working. I don’t know if it’s the products themselves, the way they are layered or maybe I skin is just glowing because I’m finally practicing the kind of self-care it’s been wanting my whole life! Either way…the change is dramatic enough that my husband, friends and co-workers can see the difference and ask, WHAT are you DOING?

So, win!

The product brands I’ve tried so far are called Tony Moly, The Crème Shop (they have a mask with snail slime in it!) and I’m Real! They are not fancy or special as much as they were…on SUPER SALE!

The Ten Step Facial takes about ten minutes twice a day and the system is basically as follows:


1-Oil Cleans. I made an oil cleaners with olive oil, castor oil and geranium

2-Foam or Gel cleans (I’m using a $4 Korean brand I got at Marshalls)

3-Exfolliate (Use whatever you have. I am using homemade product made of coconut oil with oats and honey)

4-Toner (again…whatever you have. I’m using witch hazel)

5-Treat problem areas (for example deep wrinkle cream or acne-tea tree oil is great for this)

6-Essence (this is a very light moisturizer. Mine was $3 on the Body Shop sale rack)

7- Serum! (I’m using Roc right now. It was $10 at Kroger)

8-Mask (I think this may be the secret sauce of the 10-step facial) A couple times a week, choose a nice and nourishing sheet mask. If you can find one that has a good clean label of ingredients, grab it. The one’s I’m using are from Tony Moly and The Crème Shop (both Korean makers) and were about $1 each at Marshalls. But look and see what they have. Choose a few that fit your needs.

9-Moisturize. (Just use what you have. Day cream by day and night cream by night)

10-Sunscreen (by day) and either a “Sleeping Mask” by night (I am waiting to find a cheap one of these) but for now:  a nice layer of Castor Oil!


YES! It’s extensive.

No! It’s not vanity.

It’s creation care.

You are His marvelous creation.

I hope you find time to care for your sweet self today!

If you try this, let me know how it works for you.

Faith the size of a CHIA SEED?

Friday was National Chia Day!

Aside from being the foundation of gag-gift giving of the Chia-Pet for a generation, it turns out those little chia seeds are just plain great for your health!

They are protein packed boasting 5g of protein and 10g of fiber in each 1 oz serving. Plus it is full of brain healthy omega 3’s!

Incorporating chia into your life can be as simple as sprinkling them onto a salad for a nice crunch.

But if you’re looking for a sweet treat, look no further than a chia pudding!

Basic Chia Pudding is the healthy answer to tapioca pudding. It’s quick, easy and packed with nutrition!


Chia Pudding

 Servings 3
 Calories 360/each (approx)


  • 2 cups coconut (or almond)
  • 1 tbs pure maple syrup or honey 
  • 1/2 tsp vanilla extract
  • 1/4 cup chia seeds
  • 1 cup mixed berries, favorite fruit or dab of jam (optional)


  1. In a large bowl, whisk together milk, sweetener, and vanilla extract. Slowly whisk in the chia seeds to avoid clumps.
  2. Stir every few minutes for the first ten minutes, then refrigerate the mixture. Let it thicken for at least 3 hours, or as long as a few days.
  3. When ready to serve, divide pudding into 3 bowls or jars, and top with your choice of topping.

(Excerpted) Shannyn Caldwell is a Certified Holistic Nutritionist and Student of Natruropathic Medicine

Sweet Ways to Lower Blood-Sugar


It’s National Diabetes Awareness and Prevention Day!

Shannyn’s family tree has an over abundance of Diabetes- her mom, aunty, grandma and even great grandma were (are) all Diabetic.

The following info is shared from Shannyn to you with hope for a healthy family tree to grow for you and yours!


It was years ago that I was blessed to have a massage (I know, swoon) and at the end of the massage, I asked the therapist if he noticed anything that was out of line.
“Nope” he said, “All the bones and muscles are in right order, but you eat too much sugar, that’s why your back hurts RIGHT THERE” as he pressed into the spot on the right side of my middle back that ALWAYS hurt.

“What? What do you mean?” with a shrug of his shoulder he gave me insight that would change everything for me.  “That’s not a muscle hurting” he explained “That’s where your pancreas is. It’s inflamed. Don’t believe me? Cut out refined sugar for a week and see if you notice a difference.” He further explained that I didn’t even have to cut out all sugar, just the white stuff. Switch to raw sugar or honey, he said.

I did. And guess what! No. More. Back pain!

So let’s start there. If you have a pain in the right side of your middle back, cut out white sugar for a week and see if anything changes.

Beyond that, there is so much you can to to keep your body humming along, healthy and even with the worst genetic pool, be encouraged. You don’t need to receive the diagnosis plaguing so many in our Nation today.



Here are a few simple things that you can do today to help your body stay healthy or even return to the health it was created for.

1-SAY NO to fake food! GMO foods are not real food. Even if your tongue thinks they are, your cells not better. Don’t eat them. Kick them to the curb! Corn, Soy, Canola oil are the most common offenders with any hydrogenated oil fast behind. Skip the fake stuff, including dyes and bleaching agents.

2-FEED Your Body the good stuff! Macro’s are key. Good fiber helps your body do the happy dance. They slow down the rate at which your body absorbs glucose and help detoxify your system. Some great fiber choices that are nutrient rich are Artichokes, Avocado, Nuts and Seeds (especially Chia and Flax) Healthy fats (like coconut oil) can help level out your blood sugar therefore helping out your pancreas. Good clean protein is also key. They work to slow the absorption of sugar. So, if you eat meat, get good grass-fed organics, wild-caught fish (which are packed with Omega-3’s to reduce inflammation) or reach for lentils or eggs!

3-MOVE Your Body! Studies show that as little as 20 minute of light exercise 5 times a week can help prevent and even reverse type 2 diabetes.



About 10% of the American Population has diabetes, including our kiddos.

How about we move that number down by moving our bodies UP and out for a nice walk and then a healthy plate of real, nutritious food. We can reclaim the health God gave us, one step, bite, choice at a time.


Shannyn Caldwell is a certified holistic nutritionist a student of Naturopathic Medicine


Shannyn’s Healthy Homemade Yogurt

excerpted :

Last month, we Caldwell’s welcomed an InstantPot into our kitchen.

Honestly, pressure cookers have always scared me a bit, with stories circulating through our family history of explosions and spaghetti sauce on the ceiling. But when all of American exploded at Christmas with blog upon blog and photo after photo of happy/healthy mama’s smiling next to their shinny little cooker-bots…I BIT!

Mostly, I wanted to be able to push a button that says “Yogurt” and then watch a tiny little miracle happen. And THAT’S exactly what I feel has happened.

My Syrian grandma, Mary used to make her own yogurt. It was delish. Making is…GROSS, Grandma! But this? It’s “set it and forget it” goodness.

My husband says it’s the best he’s ever had. My son has requested I make it each week!

And…EASY! So…if you are feeling adventurous or just want to up that pro-biotic count and thus improve your digestion and absorption of nutrients, this is for you.

I don’t know about YOU but for me, if it’s going into something called the “Instant Pot” it better be really, really easy. Dare I say Instant? There are many yogurt recipes out there, so I started with the most simple and decided I’m move up the “complicated tree” if the simple one did not turn out. Count yourself bless, Insta-friend! The easiest one worked out just GREAT!

This is definitely easy. No boiling. No thermometer! (since this is non-dairy yogurt)

To create this Greek Yogurt textured pot of yummy, simply mix all the ingredients above (except the gelatin) together. Split the creamy goodness between your two clean ball jars and put them uncovered in your Instant Pot for 11 hours.  When your little pot sings it’s happy “I’m done” song it will read “Yogurt” on the display! That’s when you just pull out the jars, stir in the gelatin (or better yet, blend in the gelatin)  and pop them in your refrigerator until they are cool.

And they are SO cool! I hope you enjoy this and thanks to the blogger at My Big Fat Grain Free Life for getting this idea started. (she doesn’t add the syrup so hers is a pure plain yogurt, while this is a tiny bit sweet)

Top with your favorites: Berries….MORE syrup? Have fun, sweet ones! Be well.

Shannyn Caldwell is a Certified Holistic Nutritionist and student of Naturopathic Medicine 

Flu-Proof Like A Boss

With the Flu virus making it’s nasty rounds across Family Life Nation, here’s a few tips to “Flu-Proof Your House” from the experts at Texas Children’s Hospital!

The single most important thing to do is prevent the spread of germs.

In Your Home

Wash your hands frequently, soap up between your fingers and don’t forget your thumbs, and scrub for about 20 seconds, or about as long as it takes to sing Happy Birthday!

Isolate toothbrushes. Once a household member has a cold, it’s best to separate their toothbrush from the rest of the pack to avoid germ contamination. After the person gets well, replace the toothbrush or toothbrush head with a new one.

Launder bedding frequently. The best thing to do if someone is sick is to put them in a separate room to sleep, preventing the spread of germs as well as preserving your precious sleep. If this isn’t possible and you must share the same bed, wash your sheets frequently in hot water. It even helps to wash just the pillowcases every few days. Bath towels should be washed every day or two.

Clean your humidifier. Humidifiers help soothe sinuses and nasal passages, especially when you have coughing and chest congestion. But if you are using your humidifier on a daily basis to make your patient feel better, once a day you should empty the tank and then wipe it down until it’s dry.

Keep the remotes wiped off. Flu sufferers are likely to spend long hours on the couch sniffling and feeling sorry for themselves.


Take a Clean HEARTING Challenge!


We hear PLENTY about “Clean Eating” but I Bible talks about having clean “hands and clean hearts”

On today’s show we had to joy of chatting with the founder of Revelation Wellness founder Alisa Keeton. She suggests that a truly healthy person has not just a clean diet, but a clean heart.

Here are a couple of ways that YOU can take the Clean Hearting Challenge:

Fast from Shame…allowing the Lord to cover you with His mercy.

Don’t just fuel your body with good nutrition, feast for your spirit! Spend time in the Word daily.

Remember that in our weakness, He is strong, so rather that doing ALL the “heavy lifting” in your life, cast your cares on HIM!

(Sounds a lot like our Family Life Radio 30-Day’s of HOPE! We pray you join us today and experience hope and a wellness revelation!)

Thanks to Alisa!

Can a healthy 2018 be yours? YES!

Today we spoke with fitness trainer and national health coach Peter Neilsen!

Here are three simple tips he shared to help you get on track for 2018:

1-Drink your water! All your water. It will help your body use the nutrients you give it through healthy meals and supplement choices.

2-Peter suggests that we avoid processed grains (like white flour and rice) and choose a whole grain instead.

3-MOVE your body! Even light exercise, like a brisk walk can make a big difference if done with consistency.

Peter suggests 5 times per week!

And don’t forget, the most important tip: Care for your SOUL! Health is an inside job.

For more tips, check out Peter at his Peter’s Principles and catch him on Family Life Radio!

What to Remember About Alzheimer’s

Much like cancer, most of us either have a loved one or know of someone who has struggled with Alzheimer’s Disease.

When we don’t have enough each day to care for somebody, we turn to God to give us that strength.” That’s the gist of what Dr. Benjamin Mast tells P&S this morning, during National Alzheimer’s Awareness Month. Dr. Mast says patients “forget recent information very quickly, but there are other things they can remember much better.”  Some of those other things include “stories of long ago“, “old hymns“, and “scriptures they’ve learned.

Dr. Mast is a professor at the University of Louisville & author of Second Forgetting.