Author Archives: The Healthy Habit Lady

About The Healthy Habit Lady

Aiming for a long, healthy, happy life ... one habit at a time. I used to weigh 325 pounds. I used to wear size 5X shirts. I used to get winded walking the block or up stairs. Now I don't. Join me in my adventures of fitness, photography, travel, poetry and beyond.

A Simplified Story of Sorts

Today you can learn the story behind one of my very favorite product lines called: Simplified. Basically this veteran owned company offers a wide array of handmade goat milk soaps, beauty products, household products, goodies for men, and the list goes on!

Now have you ever heard the old saying ‘Necessity is the mother of invention‘?  It actually originates from Plato.  In the Socratic dialogue ‘Republic’, Plato famously wrote: “our need will be the real creator”.  This; of course, was molded over time into the English proverb ‘Necessity is the mother of invention’.  Now in the story of how a company called ‘Simplified’ came to be, this powerful proverb holds true.

It all began back in February of 2013 when a mom (Ashley Waghorne ~ the owner of Simplified) needed to wean her youngest baby and give her cow’s milk.  Much to her surprise, sweet baby girl was allergic. No mama wants to see their little one in a full blown, all over body rash.  Now as we are all likely aware, mothers are awesome researchers.  She concluded goat’s milk would be a good option. Unhappy with what was available at her local grocery store chain, she opted to buy a goat.  A few YouTube videos later, she was a milking mama.

Meanwhile; she had been buying goat’s milk soap from a gal who sold it at outdoor market days. The market days only happened once a month, and her fabulous soap lady didn’t show up for a few months.  OH dear.  One of her children has extremely sensitive skin and is intolerant to a lot of the modern day chemicals in so many soaps and body products widely available.  After another self-teaching session via YouTube, this mama now knew how to make soap using her goat’s milk.  Fast forward a bit; turns out this mama really liked making soaps.  Guess what? Many of her friends liked her creations, as they too wanted simpler and cleaner products to use on their skin.

Now did I mention this soap making, goat milking mama, was also a teacher.  As her wholesaling business grew, she knew she would have to pick one or the other.   In 2014, she dove right in, doing the business full time.  Personally, I am so glad she did as I am a huge fan of her product line. I’m not just a fan, I’m a customer.

Present day, Ashley juggles a husband, four kids, six cats, a menagerie of milky ladies, three furry mutts, karate 5 days a week and a thriving business that is growing itself.  The beautiful thing is she wouldn’t have it any other way. Now this is a business owner I can support and cheer on.

If you would like to purchase some of these clean and pure products – check out this website. This is not an affiliate link and I do not receive commission on the sale of their products. I’m just a huge fan. If you try something, be sure to let me know. We can compare our favorites. I’ll let you in on a secret …. the body products called ‘Sunday Beach’ are high on my list of must-haves. They are so popular in my household, my teenage sons steal mine. How’s that for a testimony?

As always, make champion choices,
The Healthy Habit Lady

Categories: Things I Love | Tags: , , , , , , , , | Leave a comment

Air Fryer Salmon

Can I just say that the invention of the Air Fryer has changed my life. The possibilities are endless with this thing; and I dare say we use it daily. We actually have two. One with trays and one is a basket. I had a third but I gave it away. We have made wings, hamburgers, salmon, filet mignon, fish sticks, chicken nuggets, hash browns, etc. We have even reheated restaurant leftovers (and they taste the same as they did in the restaurant).

There are many groups on Facebooks, boards on Pinterest, etc. to find lots of information. Many options and many come with payment plans. I can hands down say I am a huge fan of this contraption. My teenagers even use it, all of the time.

Tonight’s Air Fryer blessing was salmon. One of my favorites. Now some people can season it (like my son makes his salmon with lemon pepper) … but as for me and my SED, I eat it plain, and just a wee bit of butter.

I highly suggest spraying the basket or trays with cooking spray before using. ALSO – if you buy salmon for the air fryer, buy it fresh and NOT skinless. The salmon with skin seems to do better. I typically do it at 360 for 12 minutes; but if it is a super thick piece, it may need to go longer.

Here are a few of my affiliate links if you’re interested in purchasing. Shopping through my affiliate links helps support me and my ministry / small business efforts. However; I never recommend anything I do not have personal knowledge about and/or use in my home.

Here are a few pics from tonight’s Air Fryer adventure…

Meanwhile in other news; I am beyond excited because I was accepted into the Amazon Influencer program.  I thought you might be interested in my storefront page.

This is my personalized Amazon storefront where I share product recommendations of things I use, know about and love. Feel free to take a peek and offer feedback. I’m just now getting started with it all.

Also as mentioned above; I have an Amazon affiliate link, whereas if you are going to do any shopping on Amazon anyway, if you click my affiliate link and then shop; it helps me so much.  

My Amazon Affiliate LInk

As always, make champion choices,
The Healthy Habit Lady

Categories: Cooking | Tags: , , , , | 1 Comment

Smoothie Secrets

As someone who struggles with SED (Selective Eating Disorder) and getting the ‘good stuff’ into my body; Smoothies are my salvation. The possibilities are endless. Here are some thoughts on getting into the Smoothie / Protein Shake habit.

A few things to consider…

Have your fridge and freezer ready to make your perfect smoothie. When you can buy fresh ripe produce in season…take advantage and prep it in portions for your smoothie.

I have often bought bananas and let them ripen, peel them, and cut into 4ths and freeze in bags. Bananas add creaminess to smoothies and provide some suspension for the other ingredients. Bananas are also great as the base for frozen desserts like nice cream.  Avocados work well in this aspect too.

Apples, oranges, and pineapple can also be prepped for the freezer. Those are great to throw in a smoothie. Be sure to peel and remove as much pith from any citrus. It is a good idea to section apples and oranges into smaller pieces and pineapple into manageable chunks.

Strawberries and raspberries are good to pick up when you can get good deals. Do a quick soak in water and white vinegar and then another rinse. Let them dry some on paper towels and then pat dry and freeze. Some folks like to remove the hulls and tops from the strawberries…some people do not.

Now let’s talk Greens…I personally only use baby spinach. Some folks like to rotate their greens but I do not as I don’t seem to do well with other greens. Now put that spinach in a colander and rinse it well ~ then divide it into sandwich bags with about 2 1/2 cups per bag which equals 1 serving. Then put those smaller bags into a larger gallon freezer bag. Be sure to squish down the smaller bags to remove extra air and they store flatter.

Ginger and turmeric root can be prepped for the freezer to extend its life. Make sure to scrub it well and either peel or not peel ~ that part is up to you. Then slice it and put it into freezer bags. Just take out a few slices to toss into a smoothie or other shake creation.

I will also grab prepackaged fruits at the store when I can get a deal. I am open to many ways of getting ingredients for my smoothies.

Supplements are not always necessary if you make a rounded smoothie with a variety of ingredients. However; for me I use my smoothie as a building block that allows me to add extras that provide more anti-oxidants, omegas, fiber, and other heart healthy ingredients. Play around with Chia, hemp, and flax seed, probiotics whether from a yogurt or a powder, protein from nut butters or PB2…and protein powders. The choice is yours. If you need suggestions, let me know, I have an arsenal at my disposal.

The bottom line is this: Don’t be afraid to experiment! If you need recipe ideas, let me know that too.

As always, make champion choices,
The Healthy Habit Lady

Categories: Fitness | Leave a comment

Food Rules

I believe in simplicity. Truly. No point in making things complicated ~ when there is no need to complicate them. So in case you were ever wondering; here are my simplified rules for eating. I’m not a big fan of telling people WHAT to eat; I’m not a registered dietician and everyone is so different. However; there are some basics I try to follow, teach my kids, and share with those interested.

  1. If it comes out of the ground or from a tree/vine/plant ~ and doesn’t kill you, you can eat it.
  2. If you cannot pronounce something on a label, try avoid it.
  3. Eat natural fats.
  4. Eat lean protein.
  5. Drink pure water.
  6. Eat when you are hungry….just start with natural fiber. Raw veggies are the best. A good trick is to eat an apple, or celery or a carrot about 10 minutes before you eat your meal. Drinking water before a meal is genius as well.
  7. Choose complex carbs over simple carbs.
  8. When choosing a snack/meal – aim for the perfect trifecta – a combo of good fat/protein/carbs. Carbs are not evil -they just need to be balanced with healthy fats and protein.
  9. Limit sugar … but if you’re going to have it – have the real stuff, not fake stuff.
  10. Eat slowly. Enjoy your food. Allow your brain time to catch up with your digestion.

Well, there ya have it. My simplified take on nutrition. We can call it Deb’s Diet Plan if we want. Or we can call it common sense.

Oh ~ and for the record ~ it’s perfectly fine to eat cake on your birthday! At least I think so, anyway.

As always, make champion choices,
The Healthy Habit Lady

Categories: Fitness | Tags: , , , , , | Leave a comment

Get a Grip

How’s your grip? Not your grip on reality but rather your grip on objects.

One of the things I learned when I was studying for my personal trainer certification is how important your GRIP is. People always think to work out their arms, legs, shoulders, core, etc. However; not a lot of people pay much attention to their grip. If you fell off the side of a building, how long could you hang on? Hopefully that never happens. Regardless; your grip and your ability to HANG on as well as grab things, is important. It’s a basic skill that often gets ignored.

Have you ever heard of finger grips? Check this out.

Strongman bodybuilder doing exercise to lifting the book illustration.

Image source: Directions from Molding a Mighty Grip (1932) by George F. Jowett:

You may be surprised to find out how weak the fingers will prove to be providing, of course, you use a book of fairly good weight, as shown above. You will notice that the book is placed upon the fingers only and is not even touching the hand. You may also note that the hand is not resting on the table. These two points are important. Surely, you will understand you must use a book of sufficient weight but not so heavy as to make the exercise impossible. A straining movement has no value to you. It is the several movements – which are executed properly – that count. Keep in mind; if you allow the back of your palm of your hand to rest on the table ~ then the major value of this exercise will be lost.

Notice how far the book is placed on the fingers and that the thumb has no part in the exercise. Your first effort will be to raise the volume as high as possible with the index finger as shown. When you have thus raised the book to your limit, lower back to the original position and employ the next finger and so on until every finger on both hands has exercised with the exception of the thumb.

You may practice raising the book with each finger several times in succession before passing on to its mate. This is really a better practice.

As you pass on to the little finger you may find it somewhat difficult to juggle the book. The far side of the book may touch on the table, but do not let that concern you. It is perfectly fine as long as you feel the resistance.

When you have satisfactorily concluded the individual exercises, as just explained, try raising the book with the fingers one after the other, quickly, in the manner used to play a piano. This will create speed for your fingers; as well as strength.

Nimble as your fingers may be under ordinary circumstances; you will find they will acquire an awkwardness when called upon to operate quickly and strongly as required in the piano movement. If you have a volume sufficiently heavy you will find operating all the fingers of the hand at once a very good exercise also.

Finger exercises of all kinds have a very stimulating and gratifying influence upon developing the difficult muscles of the forearm which, at the same time, will naturally tend to increase the thickness of the wrist.

Reverse Finger Lifts

Strongman bodybuilder doing exercise for finger lift illustration.

Image Source: Directions from Molding a Mighty Grip (1932) by George F. Jowett:

To practice this exercise you simply reverse the position of the hand with regard to the table as the illustration shows. This will be a little more difficult to some than to others, but you must not be dismayed, the exercise is not so difficult. This exercise will bring into action the forcep muscles of the thumb and of the little finger. As these two forcep factors operate you will notice the difference in both control and power. Control will be better and power will be more evident.

You go through the same process as explained for the first exercise, exercising the fingers individually and quickly in piano play fashion. The only action in this exercise requiring more care than in Exercise 1 [Finger Lifts, above] is when the little finger becomes involved. As your fingers travel individually to the small finger a natural inclination will be felt to operate the thumb, commencing with the third finger and becoming more pronounced with the little finger. This last member has a certain amount of forcep action which, with the thumb, plays the major muscular action in closing the hand and gripping an object.”

Now if all of this seems too much for you … start with simply trying to grip things and see how you do. Find a jungle gym or playground and see how long you can “hang” on. Let me know how you’re doing.

As always, make champion choices!
The Healthy Habit Lady

Categories: Fitness | Leave a comment

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