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Ten Ways to Develop Sustainable Fitness

December 9, 2021 / Jill McCauslin / 0 Comments

How do we develop sustainable fitness? Last week I wrote about what sustainable fitness is. Basically, it’s doing things that you can continue to do long term. It’s focusing on ways to continue to be fit once a short term goal is met.

Sustainable fitness is figuring out how to be able to continue to move through our daily lives and be able to accomplish what we want to accomplish.

Chris and I have talked about wanting to be able to lift our own suitcases. That’s what sustainable fitness does for us.

So here are ten ways to develop sustainable fitness.

Accept that there will be ups and downs in your journey. We will deal with illness, either our own or someone in the family. We may experience injuries. The point is that we have to be willing to deal with those bumps in the road and not let them deter us.
Be consistent. It’s hard on us to work out hard and then quit for a while and then come back to it. It’s better to focus on consistency. Do something every day even if that something is the decision to take a rest day. If you know you work out in some form six days a week, then it’s fine to rest for a day. Just be consistent with what you do.
Find things you enjoy. If you love playing pickle ball, then play pickle ball. If you hate going to the gym, then don’t go to the gym. It’s a lot easier to work on things when you enjoy what you’re doing.
Accept that you’re not going to love every moment. The flip side of finding things you enjoy is that sometimes we know we need to do something even when it’s not our favorite thing. So if you are committed to doing some form of High Intensity Interval Training (HIIT), and you don’t really love it, you are still doing to figure out a way to do it.
Remember that you’re in this for the duration. You’re not just trying to accomplish a goal by next month and then be done. You’re going to continue on your fitness journey, even after those short term goals are met.
Find things to celebrate. You can now deadlift a higher weight? Celebrate! You ran a longer distance? Be proud of yourself! It’s not just the big things that we should celebrate. It’s all of the progress we make over time. Be thankful that you can do what you do.
Be realistic. If you haven’t been to the gym in a year, don’t expect yourself to be doing what you did then. When I returned to bootcamp recently, I realized that I was really deficient in some of the cardio exercises we were doing. I can’t expect myself to do what I was doing two years ago without giving myself time to improve.
Look for ways to train every day. You don’t have to go to the gym every day but you do have to live your life every day. So maybe that’s carrying in your groceries or carrying laundry. It could be walking up the stairs instead of taking the elevator.
Enjoy being able to do things. If you’re carrying your groceries, be proud that you can do that. If you suddenly can run up a hill, enjoy doing it. Look for the ways that working on your fitness allows you to improve your living. Maybe it’s being able to get on the floor to play with a grandchild. Just relish your mobility.
Find support. If you’re going to the gym, seek out others to discuss your progress. Find friends who share your fitness enthusiasm. You can get support from online communities, like the Becoming Elli Facebook group. Just surround yourself with people who will cheer for you on your way to develop sustainable fitness.

Share your ideas on how we can focus on the long term and enjoy doing it.

What is Sustainable Fitness?

December 2, 2021 / Jill McCauslin / 3 Comments

I read a book a few years ago by a woman who was over 50 and lost a lot of weight. It was both her personal story and some advice on how to lose weight and develop some fitness. I didn’t remember a lot of the details but when I went back to the book recently, I realized that she said she lost 60 pounds in four months. Who knows if she actually did or not, though that seems extreme but I know it took me a long time to lose 60 pounds.

I had thought of her because I thought perhaps she’d be a good guest on the Fit Strong Women over 50 podcast. (You do listen to that, don’t you?!) We like to talk with women who have made a change in their lives and then manage to keep the weight off or to remain fit and strong. I can’t find her. The author of the book does not seem to be around. I Googled her, searched on Amazon, looked on Facebook, and just can’t find her. No big deal as far as the podcast goes but I don’t know if she is still at her ideal weight and is still working out or not. I’m now sort of curious.

Quick Fix Fitness

This got me to thinking. It’s hard to stick to a way of eating or of working out when your initial goal was to look good for a wedding or a reunion or any other one time event. Yes, you might reach your goal but after that event, what happens? Most of us slide right back into our old ways and we gain that weight back and lose that muscle we’d built.

I knew a man who lost over 100 pounds so that he could go on a rugged camping trip with his son. You had to be under a certain weight based on height to be allowed to participate in the event. He did it and he went on the trip. Immediately upon his return began to eat ice cream and candy again. You know what happened. He soon weighed more than when he started on that weight loss journey.

I think it’s more important to focus on long-term fitness or what I’ve seen called sustainable fitness.

What is sustainable fitness?

I’ve now read several articles about sustainable fitness. Basically, sustainable fitness is a long-term plan. It’s doing things that you can continue to do regularly and frequently.

It’s setting goals that get you through the long term.

For example, when Chris and I ran our second relay race in the Akron Marathon, we had a couple of team members drop out at the last minute. We scrambled around and found a couple of women who were willing to be on our team and were able to run the five or six miles.

I said to Chris, “that’s what I want to be able to do. I want to be the kind of runner that can run five or six miles without notice.”

So the goal of running the relay race was a short term goal and there’s nothing wrong with those. Unless, of course, you just stop once you reach that goal. Many of us do that. We run a marathon or half marathon or whatever distance we’ve selected and then once we accomplish it, we stop running.

The goal of being able to run five or six miles at any time is part of sustainable fitness.

My ability to run five or six miles has fluctuated since then but I’ve managed to be able to run something. Right now, I could certainly fill in on a relay team as long as nobody wanted me to be fast.

Conclusion

It doesn’t matter whether you’re talking about fitness or food. The best way to approach either or both is to focus on what is sustainable. What can you do on a regular basis?

Let me know how you maintain your fitness or weight or general health.

What I’m Thankful For This Year

November 25, 2021 / Jill McCauslin / 0 Comments

Today in the US, it’s Thanksgiving so I’m going to share what I’m thankful for this year. Those of you not in the US, I’m sure it gets tiresome listening to us go on about being thankful every late November because really, shouldn’t we be thankful a little more frequently? Well, yes, we should. However, I don’t think it hurts to actually stop and think about it. As we head into the end of the year and facing the beginning of a new year, it doesn’t hurt to contemplate what we can be thankful for.

I know that many of us have had some very rough times the past almost two years now. I’m certainly not ignoring that but I think I can come up with some things to be grateful for.

So here goes my list.

Family

First of all, I’m so happy that my son and his wife now live close by. It’s a pleasure to be able to see them more often than when I had to drive seven hours to visit.

Also related to family is that I didn’t have to make any emergency trips to help someone out this year. I’m sad about that in a way because both of my parents passed away last year. They were the ones who usually needed help. I certainly miss them. It was good, however, not to have to make those frantic, last-minute trips.

I went on several camping trips this past summer and had some wonderful times. My trip to West Virginia was fantastic. That’s where I experienced a Zip Line for the first time.

Becoming Elli

I’m grateful that the Becoming Elli community is growing. Our podcast, Fit Strong Women over 50 is going well and I love the people we interviewed this past year. We have some momentum going, I think, so I expect next year to be even better.

Fitness

I’m thankful that I was able to run a half marathon this year. I accomplished that goal by trying a new style of running. This time I used a run-walk routine. I was not fast but I finished the race and was not injured.

I also managed to continue with my strength training this year. Perhaps not as strenuously as I would have liked but I kept at it.

My gym also managed to remain open for which I’m very grateful.

I’m also thankful that I was able to return to my bootcamp class without too much difficulty. I certainly identified some areas that I need to work on but I was pleased that I made it through my class.

I’ve also been able to do some of my indoor bike rides using Zwift. I’m certainly thankful that I’m able to make it through my rides even if, once again, I’m not very fast.

Penny

Penny continues to be a great companion for me. She is learning to run with me but it’s still a challenge. She’s easily distracted by squirrels and fascinating smells. She is a lot of fun to have around. She is such a happy soul that even if she never really runs with me for any distance, I enjoy having her.

Feel free to share what you’re thankful for this year. Have a happy Thanksgiving.

Live Your Dreams with Ultra Kayaker Traci Lynn Martin

November 23, 2021 / Chris Brown / 0 Comments

Episode 95 – Ultra Kayaker

In episode 95, Chris and Jill talk with Ultra Kayaker Traci Lynn Martin. who is a Guinness world record holder as the fastest solo female to kayak the entire Mississippi River at 55 days, 8 hours, and 17 minutes. The previous fastest time for a solo female was 61 days.

Besides conquering the Mississippi River, Traci Lynn has circumnavigated Lake Huron, Lake Superior and Lake Michigan, the 3 largest lakes in North America – over 3000 miles paddled.

Traci Lynn, a 54-year-old nurse from Kansas City Missouri, has a medical diagnosis of Rheumatoid Autoimmune disease. She wants to inspire other people with chronic health conditions, to know that their life is precious and valuable, and they can still find the strength to get up and do the things that they love.

During this episode we discuss:
* Her training to strengthen her core and upper body.
* How she handles her Rheumatoid Arthritis
* Mental strength needed for Ultra kayaking
* Why she has taken on such hug challenges like circumventing the Great Lakes and traveling the entire Mississippi
* How she fuels and eats as an ultra kayaker

Links:

Website: https://www.justaroundthepointe.com
Instagram: https://www.instagram.com/JustAroundThePointe/
Facebook public group: https://www.facebook.com/groups/453369874831383
Personal Facebook: https://www.facebook.com/tracilynn.martin

Focus on Family and Food

November 22, 2021 / Chris Brown / 0 Comments

This week I have a lot of focus on family and food. It is Thanksgiving week and I’m texting lists of food with my sisters. We are trying to figure out who is bringing what part of the meal! We’re planning to have a family get together and my Mom wants all the traditional fixings.

Because we skipped Thanksgiving last year, I think this year has a whole lot more to be thankful for. I’m very thankful for the vaccine. Without it, I don’t think we would be gathering again this year. Even so, it will be a smaller group than in years past.

I went shopping several times this past week in preparation for Thanksgiving. Most recently, When I looked into my cart, I hardly recognized it. A huge bag of potatoes. Five loaves of bread. Several huge yams. A pumpkin pie. Mushroom soup and French fried onion rings. Not my usual cart, that’s for sure!

I know I could probably revise each recipe a little (or a lot) to make them more healthy. I’ve done that many times on other years. I’m still going to bring a spring mix leafy green salad and roasted vegetables. Most of the dishes I am making will have lots of leftovers that will go home with other people.

Afterwards, I always love making a turkey vegetable soup and I think I love eating that during the next few days more than the actual turkey dinner.

I also know most of the discussion that afternoon will be about recipes and food and meals we’ve had in the past. I’m going to go with the one plate plan on Thanksgiving.

This year will be the year of photos I think. Before, during and after dinner! I want to count my blessings even more this year.

Exercise
Besides family and food, one tradition that I’ve kept to the last ten years, (except during the 2020 pandemic,) is the special Thanksgiving classes at the gym. I’m looking forward to their special Thursday morning classes for turkey day because I usually get some things going in the crock pot before I head to the gym and everything is well under control when I get back from the gym.

One tradition that I’m really missing is the annual turkey trot. Jill and I did it several years in Twinsburg (see photo on the left from when Jill won an age group award!) and although it was a five mile race with hills, the weather usually cooperated.

My first turkey trot was in 2009 in Aurora and I didn’t realize that it was four miles. I had only trained for a three mile race, so I felt very accomplished when I crossed the finish line!

Due to ongoing issues with my Achilles tendon, I haven’t run much at all during the past several years. I have done bike riding, group exercise classes and some weight training, but I gotta admit I do miss the fun we had at the running races!

Do you keep family and food as your tradition during thanksgiving… and what about exercise? Any fun traditions that you would share?

Trying Out the Peloton App

November 18, 2021 / Jill McCauslin / 0 Comments

I got a free 30 day subscription so I’m trying out the Peloton app. I don’t have the Peloton bike or treadmill but my daughter-in-law suggested that I try out the exercise classes on the Peloton app or website. The classes are led by instructors and include a wide variety. I’ve been trying out different ways of getting a workout so I liked the idea of trying the Peloton classes.

Trying Out the Peloton App

The classes are well done. They tell you in advance what equipment you need. I took one class that required a dumbbell which fortunately I had. Most of the classes have just needed a mat and use bodyweight. The videos are well done and I think the instructors do a good job of explaining what they’re doing.

I noticed that the instructors give advance warning of what’s going to happen next. If your mind wanders, it’s possible that you might get a big confused by that at times. I don’t want to say that’s what happened with me but I am a daydreamer by nature.

I struggle with doing workouts at home but these worked pretty well. Part of the problem with working out at home is that my dog Penny just goes bonkers when I get on the floor. That seems to be a universal trait for dogs. Try doing yoga in your living room and soon there’s a dog trying to join you in downward facing dog.

Also, you can slack off in class because nobody is actually watching you. So it depends on your personality, I suppose.

Conclusion

I’m using the 30-day free subscription. Hopefully it won’t be hard to cancel. If it is, I’ll update my review with that information. After that, it costs $12.99 (US) as of today. This could certainly change. It’s less expensive than most gym memberships but of course the gym provides the equipment.

I think the classes are well produced and the instructors are good. If you like working out at home, this might be a good fit for you. For me, it reminded me why I like to go to the gym so I’m going to cancel the membership.

A member of the Becoming Elli Facebook Group is using HasFit. It sounds like a similar program but is a bit less expensive. I’ll check that out next and let you know.

Let me know if you’ve used the Peloton workouts and what you thought or let me know if you’re using a different at home program.

Spicing Up My Bland Vegetable Soup

November 11, 2021 / Jill McCauslin / 0 Comments

I made a pot of vegetable soup the other day using my Instant Pot. My son and daughter-in-law were coming to visit and I wanted to have soup since it was one of the first cooler days of fall. I was rushed and just sort of threw the soup together. It wasn’t bad but it was rather bland. It definitely needed some spicing up.

Here’s how I made the soup. I used:

Onions
Carrots
Celery
Cabbage
Potatoes
Chicken
Can of diced tomatoes
Chicken broth

Because I was rushed, I didn’t sauté any of the vegetables before adding the other ingredients. I decided it didn’t really matter. The Instant Pot was full, almost overly so. I cooked the soup and served it up right away when my guests arrived.

I shouldn’t have been surprised but the soup was bland. It wasn’t bad but it sure wasn’t the best soup I’ve ever made.

Ideas for Spicing Up My Bland Vegetable Soup

I asked for advice on the Becoming Elli Facebook Group on spicing up my bland vegetable soup. Here’s the list of suggestions I received.

RustySue said to try Sriracha. That would add some kick, for sure.

Souza recommended adding carmelized onions. I wouldn’t have thought of that. I definitely wouldn’t have had the patience for this batch of soup but it’s great advice for a later batch.

Janet said she uses a veggie juice like V8 as the broth in place of water. I remember using V8 in the past but had forgotten about it. It’s a good way to add some flavor to the soup.

A couple of spoons of basil pesto was suggested by Karen. I would never have thought of that but it would be a nice addition.

Sherry had a suggestion that I could use on the bowl of soup. She said, “top it with some garlic bread croutons and feta cheese!” I think this would have been a great addition to my soup.

Spice Recommendations

Beth recommended adding bay leaf or cumin. I had both of those in my spice cabinet. That would have worked.

Lisa suggested garlic and lots of salt. I didn’t have garlic cloves but could have used garlic powder. I definitely under-salted the soup. Lisa said she’s learned that salting more heavily really brings out the flavors in food.

A little tomato sauce, garlic, salt, and bay leaves while cooking was Patty’s recommendation.

Barbara said, “I add a beef billion cube, oregano, basil and garlic.” That would definitely spice up the soup. The bullion usually adds a lot of sodium so you get a lot of salty flavor.

“Six pepper, sparingly”, Laureen said. She added, “It adds flavor, a little heat.” I did not know this spice blend so I had to look it up. It’s a spice blend made up of a mix of black and white pepper, red and green bell peppers, plus chili peppers. I suspect this would be a fantastic way for spicing up bland vegetable soup.

A suggestion made by MiMi was to add curry. This is a great reminder that I have a cabinet full of spices and that I could simply rummage around in it and find some easy ways to spice up any dish I’m making.

Bobbie’s answer was turmeric and cayenne pepper. For a while I was a big turmeric fan. I added it to a lot of things but then got out of the habit. I do like to use cayenne pepper too.

Start at the Beginning

Kathy provided a detailed response:

I always find it difficult to season a soup after it’s been made, I usually try to add no sodium type flavors in the very beginning – you might try beginning with a bit of olive oil in the pan and adding just a few red pepper flakes, let cook a minute, then add onions until translucent, during this time, add pepper, paprika, a bit of garlic powder and if you want to kick it up a bit, cayenne pepper, or cumin depending on the flavor profile you like, cook for a minute or so, then begin to make your soup, see if this helps.

I think that is good advice.

Nourishing Slow Cooked Vegetable Soup

Sue passed on a link from the Women Living Well after 50 website for a great sounding vegetable soup. I like the recipe and thought adding ginger was a fantastic idea.

Conclusion

After reading everyone’s suggestions, I’m now much more prepared to make a zestier vegetable soup. Also, I realized that our private Facebook Group is a great source of ideas. I just bought some greens and can’t decide what to do with them so I guess I should go to the Becoming Elli Facebook group and ask for advice.

Do you have any suggestions for spicing up my bland vegetable soup?

Healing through Better Sleep with Karese Laguerre

November 9, 2021 / Chris Brown / 2 Comments

Episode 94- Healing through Better Sleep

In episode 94, Jill and Chris talk with Karese Laguerre, an Orofacial Myologist about improving sleep and breathing with myofunctional therapy.

Karese Laguerre, like many parents, suffered in silence while her children struggled with the symptoms of undiagnosed sleep and breathing issues. One visit to a pediatric dentist changed the trajectory of their lives. Already a Registered Dental Hygienist (RDH), Karese, trained with Sandra Holtzman, Lois Laynee and Sarah Hornsby to establish her orofacial myology knowledge. With this initial training and numerous others, in a few short years she has not only resolved all her children’s issues, but helped hundreds of patients, children and adults alike, discover how great life can be functioning on full.

Her private practice, The Myo Spot is now a leader in the quest for myofunctional therapy awareness and public education. Her latest published book, Accomplished, delves into how to sleep better, eliminate burnout, and execute goals. Karese’s mission is to transform and positively impact as many households as possible through dynamic breath, brain, and body work.

Karese explains that she works like a personal trainer for the hundreds of muscles between the eyes and the shoulders. The results from these workouts improve functional breathing and the upper respiratory system.

In this episode we discuss:
* How poor sleep impacts the brain
* Detoxing and cleansing the brain through sleep
* Personal training for the face and neck
* How to integrate this into daily life
* Breathing and sleep disorders
* Various sleep stages
* Keeping oxygen saturation above 95% during sleep
* Proper daily nasal hygiene
* Brain fog and short term memory loss

“Snoring is common but it isn’t normal.” Karese said that snoring is when the air meets resistance passing through the respiratory system and the soft tissues relax. “imagine if those muscles were well toned and can stay open.”

Links mentioned during the podcast:
Her book: Accomplished: How to Sleep Better, Eliminate Burnout, and Execute Goals
Karese Laguerre’s The Myo Spot website https://www.themyospot.com
Karese Laguerre’s Airway Matters blog

Habits Help Me Stay Fit

November 6, 2021 / Chris Brown / 1 Comment

While this past year has not been one with a lot of big activity for me, some of the routines and habits I have put in place are really helping me to stay fit.

I noticed that I automatically do some things, mostly out of habit, but they are helpful, healthy routines that I thought I’d share.

The things that I learned – especially about habits – have really helped me to stay more fit and active than I would have.

Over the past year+ (during the Covid pandemic), I haven’t had the type of big goals like I did set a few years back. However I’ve still been able to keep up some exercise. While I’m not running any races right now, I still try to continue a healthy eating, an exercise routine and get good sleep.

Here is a look at the 3 key areas of fitness and how my routines and habits are helping me.

1) Food -I’m in the habit of roasting veggies in the morning when I’m preparing my breakfast. I don’t seem to want to overeat or emotionally eat at breakfast time so it’s an easy way to prep for dinners or late afternoons when I feel more like indulging. If I have healthy foods prepared, I’m so much less likely to eat something that I regret. Cooking up some quinoa, or roasting veggies, or popping something into the slow cooker always is a good thing. I weigh myself every morning and make sure to drink enough water.

Eating a meal outside at an area restaurant with a friend is a huge indulgence for me these days. I’m pleased that I ordered a spinach salad and that steak on top was delicious too. Dressing on the side means I cut a lot of nasty fats/sugars that I really didn’t want. One beer felt extremely indulgent for me. This photo was taken back in September and I’m still reveling in the time together.

Eating outside in the open air made the restaurant meal feel less worrisome to me.

I know that 80% is food and 20% is exercise when it comes to maintaining a healthy weight.

2) Working Out – I’ve barely been to the gym in the past 20 months, but I am doing a lot more gardening and lawn work. It’s not the same kind of exercise but it’s still getting me out of the house and off the couch. This past week I actually made it to the gym three times and got a spinning class in as well. It took a lot of mental discipline for me to walk through the door as I deeply concerned about spreading germs. But I know I need more cardio and strength training than I can do for myself at home.

Some of the exercises involve walks with Peanut, others are lawn work. This past week three of my exercise sessions are from going to the gym. My mantra is “progress not perfection” at this point. Some of the exercise is raking leaves, pulling out overgrown vines and cutting back my perennials. I continue to do strength work at home with some heavy (for me) weights, but I could really do with increasing it to keep my muscles strong.

3) Sleep – I’ve written about sleep issues before and some of the routines I do to improve my sleep. A lot of times people don’t consider sleep as key ingredient, but I know if I don’t get enough good sleep, eating right is a huge challenge. It’s like my energy levels are much lower the next day and I crave sugar and caffiene to feel peppy. If I get a good night’s sleep, I can eat right and feel like doing more activity.

I have downloaded many books on the library Libby app to learn more methods of meditation, Yoga Nidra, deep breathing exercises and other ways to stimulate the parasympathetic nervous system. All these have definitely benefited my sleep.

Some nights my sleep is still is plenty elusive, so having these tools has been a great help.

Another useful app I’ve really enjoyed is called insight timer which has many sleep recordings from bedtime tales (who doesn’t like a book read to them), naturescape recordings of things like rain, ocean and crickets/toads, as well as sleep meditations. I have not yet subscribed but when an audio book can’t lull me to sleep, the insight timer app usually comes to the rescue.

My favorite “go to” is the hour long Deep Sleep Guided Meditation by Kenneth Soares. Second favorite is the 20+ minute Yoga Nidra for Sleep by Jennifer Piercy.

Do you listen to sleep meditations?If so, what are your favorites?

What habits for healthy eating, fitness and sleep do you have as part of your routine? Please leave an email (chris@becomingelli.com), or a comment below, or even a voicemail at 330-970-6662.

My Return to Boot Camp Class

November 4, 2021 / Jill McCauslin / 0 Comments

I’d like to say that my return to boot camp class at my gym was a great success and that I left the class in a moment of triumph. It wasn’t quite that exciting, I confess. In fact, I felt glad that I managed to scrape through the session.

I realized that I had not been to boot camp class in almost two years. How is that possible? I went to this class every Saturday morning for several years. Well, I was dealing with some family issues out of town in the beginning of 2020 and then of course the gyms as well as the world just shut down.

I returned to the gym over a year ago but at first the classes at the gym had not resumed. Then, when they did, I just couldn’t get the motivation to show up at the class.

A couple of weeks ago, I was heading into the gym locker room on Saturday morning and ran into one of my fellow boot camp attendees. She said, “are you going to boot camp?”

I answered, “No, I’m going swimming today. I don’t feel like I’m boot camp worthy right now.”

She said, “Oh sure you are. You should come.”

Return to Boot Camp Class

That actually motivated me so I returned to class last Saturday.

The class was a High Intensity Interval Training (HIIT) session. We just discussed on the podcast episode with Pam Semanik about the benefits of doing HIIT so I was pleased. The class was basically 30 seconds of exercise broken with 15 seconds of rest. We did strength exercises with kettlebells (squats, skull crushers, biceps curls, etc.) and more cardio based exercises (burpees, jumping jacks, ice skaters, etc.)

Those cardio exercises were tough for me. I guess I hadn’t done them in those two years so I was struggling. I’ve been keeping up on strength workouts so I didn’t have as much difficulty with them.

After we finished the HIIT portion of class, we did a number of abs workouts followed by a stretching cool down.

It was nice to see a lot of familiar faces and hear people say how good it was to see me. It made me happy to return to boot camp class.

I guess I need to return to my routine and keep going to boot camp. I suspect I can get back into shape fairly quickly.

What have you struggled to get back to after the break in our normal activities? Let me know!

Quick Fix Fitness

What is sustainable fitness?

Family

Becoming Elli

Fitness

Penny

Categories

Trying Out the Peloton App

Conclusion

Ideas for Spicing Up My Bland Vegetable Soup

Spice Recommendations

Start at the Beginning

Nourishing Slow Cooked Vegetable Soup

Conclusion

Return to Boot Camp Class