Hugs, Essential Oils, and my March Madness!

cropped-cropped-rebecca-moran-business-picture.jpgHello everyone and thank you for visiting…….Make a memory every day, and don’t apologize for who you are!

March is one of my favorite months. March is Health Month.

Many of you know that I take care of my dad, who is 90 years old.  He has been missing our mother so much lately I can’t even explain it to you.  Now I will tell you that my dad is in a wheelchair 90% of the time.  While he was crying one day, I bent over to give him a hug.  The hug lasted for a few minutes, my back was straining to actually give him a simple hug.  It was then that I realized how few HUGS that my dad really gets.  It made me think of all of the elderly people in wheelchairs, our Veterans, children and adults that have been stricken with debilitating muscular diseases, etc. that are missing our on getting or giving a HUG!  Just one Hug will boost your endorphins and make you feel extremely happy and them too.  So give a hug to someone that can’t stand on their own.  It is extremely hard for them to initiate the gesture.

Hugs are so important!

Hugs are so important!

I had a friend of mine ask me last week about Essential Oils.  Essential Oils can be used as Aromatherapy, Ingesting, or as a Messaging oil. Some of you may already use them on a daily basis.  Essential Oils go back many, many years.

What is an essential oil? An essential oil is a liquid aromatic compound, which extracted from specific parts of the plants such as seeds, flowers, leaves, bark, wood, roots or peel.

For example, while in extraction of sandalwood, all of these aromatic cells are in the bark, whereas in the case of roses, these aromatic cells are in petals.
They have been known to treat many ailments, soothe muscles, calm nerves, and put you in a better spirit.  One of the most common used is Lavender. It induces a very calming effect on us.

Some of the essential oils that I use on a daily basis and recommend are:

Organic Coconut Oil, I use this for almost everything, Cooking, hair, skin, and nails.

Organic Lavender Essential Oil, I use a few drops in my bathwater, and on linens for a good nights sleep.

Rescue Remedy Essential Oil, I use this to relieve stress.  It is made from Cherry Plum, Clematis, Rock Rose and Star of Bethlehem.  It restores a sense of calm.  It is gentle and safe for the entire family to use.(do not use if you are pregnant or breastfeeding) just 4 drops under your tongue.

Organic Metabolic Essential Oil Supplement, I use this as a way to control my hunger.  Ingredients: Grapefruit Peel, Ginger Root, Lemon Peel, Peppermint Plant, and Cinnamon Bark. (dilute 4 drops in four ounces of liquid) daily.

Note: Essential Oils can be harmful to children, women who are breast feeding and pregnant.  Please read the label before using any essential oils.

My March Madness!- My seeds have sprouted and beginning to grow.  Arugula, Basil, Thyme, Dill and Rosemary.  It is so easy to do.  Plant the seeds with plenty of water, put them in a dark warm place.  After about 2 days you will see them sprouting.  Place them in a sunny window and watch them grow.  Transplant when the weather gets warm or place them in decorative metal barrels or buckets and put them on your deck or yard.  That way they are easier to bring in for the winter!

My March Madness Arugula, Dill, Thyme and Basil.

Rosemary  My Rosemary from last year!


Finished Family Room- As promised! Turned out really nice. A fresh coat of paint and some new carpet!

As promised a picture of the Family Room, re-painted and new carpeting.


Featured image

2015 Happy New Year everyone! Thank you for visiting.I started off my New Year by re designing my Family Room!

January 2015 014 Before and AfterBefore, change is Positive, great for the spirit!

Can’t wait to show you the finished product.  Stayed tuned. ______________________________________________________________________________________________

Since February represents Heart Health Month, I wanted to share a personal story.   When I was 38 yrs old, I had a heart attack.  It was  a wake up call for me to be mindful of my body and how I feel each day. My heart attack was caused from a blood clot.  When I got to Mercy Hospital in Pittsburgh, Pa. , the doctors ask me what my symptoms were.( Symptoms for women are different). My symptoms were: No energy for a few days before; taking the steps was almost impossible; feeling of having something stuck in my throat; pale, no color, even grayish; the feeling of a hot burning (like a poker) in my back; and lastly, the numbing feeling running down my left arm!  That is when I really knew that I was having a heart attack.  All I could think of was ” what if I died?”  My children were young ages 18, 17, 13, and 11.   Scary!

It takes a lifetime to mess it up, but we can always improve our health.  Through knowledge, and determination, It can be done!!

The best Diet  for your heart is the Mediterranean Diet.



It really does not matter how old or young you are, you can make an impact on your muscles, fat, mind, spirit, and nutrition. BE MINDFUL. Every day….


Did you know that one of the best ways to stay healthy during the winter months is to bundle up and take a walk. Just 20 minutes will do your mind and body good.


FOR YOUR SKIN, releases TOXINS and soothes your skin.


Lavender infused olive oil scrub: Mix sea salt-1cup, with olive oil and lemon juice. Mix to make a consistency that you can rub on your skin to remove dead cells. Rinse and towel dry. Feels great!


I must say that my favorite Christmas gift was from my children, there were many, but my new Dutch Oven is great!

FOR YOUR BODY–  Good Nutrition

My Quick Kale Soup: 1 container of beef stock

2 lbs. curly kale (removed from the spine) washed and dried

1 large yellow onion chopped medium

5 garlic cloves diced

2 teaspoons of salt

1 teaspoon of pepper

1/2 fresh lemon, squeeze right over the pot

1 can of black beans (drained)

Make lots, and eat lots, so good. Takes about 20 minutes to make.

Throw it all into the pot!  Bring to a boil, then simmer, then, READY TO EAT!  (Optional, protein, diced chicken)


Food of the month Fresh Pineapple

Fresh Pineapple is sweet and delicious.  It has many health benefits.  Vitamin C, Beta-Carotene, Manganese, and contains a special group of enzymes called Bromelain, which functions both as a digestive aid and anti-inflammatory compound.  Bromelain is a unique group of enzymes found in fresh Pineapples that helps break down protein and aids in digestion  it can also be purchased in powder form.  Canned or cooked Pineapples  contain no Bromelain because the Pineapples are heated to the boiling point which deactivates the enzyme.  Pineapples should not be combined with yogurt or cottage cheese until immediately before serving as the Bromelain will  break down the proteins in these foods, altering their flavor and texture.

On the other hand, adding Pineapple to a marinade for meat or poultry will not only add extra flavor to these foods, but will also help tenderize them.  To take full advantage of Bromelains’s enzyme activity, eat one to two hours before or after eating so it is not sitting in our stomach or small intestine right next to the proteins in or food.  This would be the best way to make use of its anti-inflammatory benefits.  I eat if for sinus infections.

Bromelainis a useful adjunctive therapy for bronchitis,  pneumonia, sinusitis, and inflammation of RA.

Recipes: Pineapple Chicken Salad; Pineapple Shish-Ka-Bobs; Pineapple Salsa; Pineapple Smoothie

1 cup of pineapple contains only 76 calories!  Fresh pineapple can last for up to 5 days and best served at room temperature.


“Make a memory every day and don’t apologize for who you are”…Rebecca

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What price do you put on your health? Make positive changes, there’s No Deadline!

Curb Cravings for the holidays! Eat to Support Blood Sugar Control


Hi everyone and thank you for visiting.  It’s the Holidays and we all are temped by snacking, drinking, and overeating.  This happens every year.  It seems that we are constantly confused by what to eat  and how to dieting during the Holidays and is the number one headline on every magazine at the check out line of the grocery store.

The fact is that it is pretty hard to gain weight over the Holidays.  You have to reduce your activities, sleep less, eat and drink more, as a matter of fact, 3500 calories more  each week!  That’s 500 extra calories per day.  (So for 7 days you have to eat an extra 500 calories, or reduce your activity to reduce burning 500 calories).

What you need to realize are these simple facts.  When you eat concentrated sugars, refined grains, and other sources of simple carbohydrates, (sodas, cakes, pies, candy, white bread, etc.) they are quickly absorbed into the bloodstream, causing a rapid rise in blood sugar.  These types of sugars are considered High on the Glycemic Index.

In response to eating these types of foods (High Glycemic) , the body boosts secretions of insulin by the pancreas.  High sugar, junk food diets definitely lead to poor blood sugar regulation, obesity, and ultimately type 2 diabetes and heart disease.  It puts our bodies under so much stress that this type of diet can eventually lead to cancer as well. The pancreas also starts to wear out and does not function properly, because it is constantly under the stress of reacting to a High Glycemic Load.   This type of diet is considered to contain empty calories, meaning that your body gets minimal or no usable nutrients for optimal performance.

If we all ate to support our blood sugar control, weight gain would not happen over the holidays or ever.  In essence, foods that are mostly water (apples and watermelon), fiber (beets, carrots, popcorn) are relatively low on the glycemic index.  Here is a printable version of the Glycemic Index Food Chart  This is a great website.

I promise that if you follow a Low GI regiment and eat reasonable portions of food over the holidays you will not gain that extra weight!  Making healthy changes now will ensure you that you will be spending many Happy Holidays with your family and friends to come.

One big tip that I do.  When drinking my wine I snack on mostly protein and veggies.  Nuts,and lean meats, (chicken or fish). Do not pair alcohol with salty snacks and creamy dips.



Red is color of the Holidays!  What does the color red symbolize?  Red means stop, Red is Patriotic, Red is Christmas, Mothers Day, Valentines Day.

It is Excitement, Energy, Passion, Love, Speed, Strength, Power, Heat, Anger, Violence,  It has also been associated with

Physiological Hunger? Maybe that’s why we want to eat more over the holidays.  Food for thought.


Merry Christmas to all!

Remember to “create a memory each day, and don’t apologize for who you are….”


Caring and Coping: Strengthening our Coping Skills. “life is how you live it,,,,”

Featured imageGummy

Hello everyone, and thank you for visiting!

For the past 3 years I have been a caretaker for my father.  People call him “Gummy”!  (he always carried Beechnut Chewing Gum in his front shirt pocket and distributed it generously to anyone.)  He is a farmer and coal miner all of his life.  He loves to travel, people watch, family man, meeting  new interesting people. Most of all he loves traveling to Kentucky to attend American Saddlebred Horse Shows.  He is an avid fan of this breed and raised this breed of horses when we were growing up.

My husband and I decided to move back home to be closer and care for him (89yrs) and family. So during the past 3 year the word “caretaker” has been my chosen job.  “Caretaker”, is someone who provides care for another.  This word does not even come close to our relationship.  It’s daughter, friend, social coordinator, financial confidant, gourmet , driver, travel companion, and dinner date, (dinner out, we call date night).  It’s all good. Whew!! Doing all of this requires a strong body and mind. My body, when lifting him when he falls, maneuvering a wheelchair. (I am no spring chicken).  My mind when he forgets who I am or where he is.  Don”t get me wrong, dad is great on most every day.  He is a good conversationalists, and knowledgeable on many topics.

The caretaker part is not easy, and HUGE learning curve!  Slow laborious lessons, most not so nice.  The lessons are real highs and lows and are emotional driven.  Others,  judge your decision-making, your reactions, and the choices that you make.  It is difficult and at times have been extremely stressful.  We all have loved ones that need to be cared for even children with special needs.  This topic is about surviving and coping during stressful times in our lives.  Life is how you handle it!  With that said, learning how to strengthen my own coping skills, which is so very important when dealing with life’s situations.

Stress is defined as any disturbance.  For example: heat or cold, chemical toxins, physical trauma, and strong emotional situations.  Comprehensive stress management involves a truly Holistic approach designed to counteract the everyday stresses of life.  If stress is extreme or goes unnoticed and long-lasting, the stress response can be overwhelming and harmful to every body part.

Heat or Cold:  Being protected from the environment.

Chemical Toxins:  Smoking,drinking in excess, plastics, and electronics, and the Western Diet.( refined sugars, lack of fiber in the diet, excess salt, high fructose corn syrup, and unnecessary additives.

Physical trauma: A direct injury to our body in any way.

Strong Emotional Situations:  Such as caregivers, loss of a loved one.


Here are some of the changes that I have made to strengthen my coping skills:

I bought a new puppy (Finn), she loves to walk.  I walk, reflect, give thanks, plan and forgive.  It has made a great difference in strengthening my coping skills.  At least I feel much stronger when coping with caring.  I love walking especially in the woods. WALKING is still the best exercise on a daily basis.  I know it is making me sound old but the truth.  You don’ t need an I pod to motivate your walk.  It’s a peaceful environment and OH! what it does for the mind.

Retain an outsider (beyond the family) that can help you with caretaking.  Let him/her do as much as she can, especially  with the maintenance of the home, cleaning and laundry.  Just being able to get out for a while to do grocery shopping and retrieve meds. Confide in a friend to talk to, keep your husband or wife out of it!!! Big mistake.

Eat well, sleep well, don’t lose sight of who you are and how important you are,  Get a professional hair cut, put some lipstick on!!! You will be happier and a better caretaker.  Love lots and forgive mostly yourself..

Color your world with comfort and calm: Blues and greens,  puffy pillows and cozy blankets in a spot where you can read and relax with your down time.

Remember make a memory every day, and don’t apologize for who you are.


Heartburn, Acid Reflux, GERD and the color GREEN!!

Heartburn is a burning sensation behind the breastbone that occurs in waves, rising towards the neck.  Sometimes this is accompanied by fluid reaching the mouth, known as gastroesophageal reflux or GERD.Rebecca Moran Business Picture

Many of us experience heartburn after eating a large meal or something spicy.  I experienced reflux each time I was pregnant.  My it was horrible at times!  When I would complain about having heartburn or reflux during my pregnancies, my mother would always say that my baby was going to be born with lots of hair!  An old wives tale, but her saying that made the burning reflux a little easier to withstand.  In fact it was because my belly was so big, the same effect as obesity.

My mother herself had heartburn for many years only to discover that she had a Hiatal hernia: A hiatal hernia occurs when the upper part of the stomach is above the diaphragm, and the muscle wall that separates the abdominal cavity from the chest cavity.  In a way it can cause reflux.  Many healthy people over 50 have a small one.  She had a large one, which gave her a reason to eat lots of “Tums”, so much so that they were at her bedside, in her purse, and coat pockets. Everywhere.

Recently my daughter was experiencing major heartburn.  She even went to the doctors, (she thought that it could be her heart” since I had a heart attack when I was 39),  to have it checked out, only to be prescribed Prilosec, to be taken twice a day.  After a few months of no relief, she called her doctor again, went in for another check up.  At this time her primary care doctor started asking her a few questions.  The next option was to have a procedure to check her esophagus, invasive.  After asking some questions it was determined that my daughter was taking her vitamins and minerals without water or juice, just by swallowing them!  I could never do that..she was doing this because she would forget to take her pills and then took them in the car on the QT!

My point is that there are many reasons to have heartburn, acid reflux, and GERD.  10%-48% of Western countries show the prevalence of these symptoms.  Since there is a high rate of obesity in Western countries, it only makes sense that a diet high in fat, and overeating can certainly be the cause of some of these symptoms.  Adding more pills to take can only make symptom worse.  Try to manage your symptoms by the tips I have prepared below.

By the way, these symptoms can be the sign of a heart attack, so listen carefully to your body! If severe, see a doctor.

Here are some tips to help in keeping your heartburn, GERD and acid reflux in check:

1-Avoid overeating by eating slower and feeling the fullness in your stomach. Just take a few breaks and put your fork down.

2-Drink water with your meals, this helps with digestion.

3-Avoid Coffee, chocolate, alcohol, smoking and peppermint which will increase GERD

4-Prescription drugs can also cause GERD.

5-Reduce the consumption of fried foods and red meat.  These foods increase stomach acid for the proper digestion, you don’t want that!

6-Stop eating at least 3 hours before bedtime. You can also elevate the head at bedtime with a thick firm pillow.

7-Avoid stress develop coping skills to minimize stressful situations, especially when eating.

As we get older we lack the stomach acids that we need to aid in proper digestion of some foods, like the ones I mentioned above, so it is important to avoid them as much as you can.  Replace these foods with fresh vegetables, fruits, whole grains, raw nuts, legumes, and fish.  Your digestive system will love you for it!  And think about the fact that you can bend over without that awful feeling of vomiting a hot burning liquid!!! Yuck.

Following an Acid Alkaline Diet will help get you back on tract. for more information on this diet and more.

The Color Green

The color green can be introduced to our lives in many ways, including with flowers, accessories, paint, clothing, and lighting.  Green

Meaning: The Ray of Harmony

Affects: The heart center

Uses: It strengthens with out over stimulating and is useful for: heart troubles, low blood pressure(dark green), neuralgic headaches, ulcers, influenza, head colds, croup, wound healing, and breasts.

Create a comfortable relaxing environment by de-cluttering.  As an Interior Designer, I know the importance of creating an environment that provides a comforting, relaxing, atmosphere that is free of clutter.  This is so important when dealing with stress in our lives.  Find a space and make it your own.  Treat yourself well, you deserve it!

Thank you for visiting,

Remember ….”don’t apologize for who you are, and make a memory every day”….


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SUMMERTIME FOOD FACTS! Healthier choices for kids.

Hello everyone and thank you for visiting! I am enjoying the beautiful summer and having fun with family and friends and being outdoors!
This is the season for outdoor grilling, everything from vegetables, fruits and meats, just throw it on the grill, it tastes so much better that way.
While summer grilling is fun and delicious, I wanted to share a few tips on making it healthy for everyone, especially the little ones.
Meat lacks the antioxidants an phytochemicals that protect against cancer. At the same time, it contains lots of saturated fat and other potentially carcinogenic compounds including pesticide residues. When cooking meat at a high temperature, the more well don the meat, the higher levels of amines (carcinogenic compounds) the meat contains. These chemicals react in the stomach to form highly carcinogenic compounds known as nitrosamines.
I know that our ancestors ate meat, and we are encouraged to eat meat in various diets such as The Atkins Diet. The difference is that our ancestors ate wild meat which is much leaner than our meat today. Our meat contains 25%-30% more fat!! Corn-fed domesticated beef contains primarily saturated fats with no benefit to our overall health.
Hot Dogs are the number one grilling meat, followed by hamburgers. These foods contain sodium nitrates that keep the food from spoiling, it gives meat “shelf life”!
There are many foods that contain nitrates such as: hot dogs, bacon, hamburgers, ham, lunch meats, red meats, sausage, red meat, and smoked meats. What is most compelling is the evidence linking nitrates with cancer, especially in children. Many childhood cancers such as leukemia, lymphomas, and brain cancers.
Here are some facts for children:
1-Children who eat 12 hotdogs per month have nearly 10 times the risk of leukemia compared with children who do not eat hot dogs.
2-Children who eat hot dogs once a week double their chances of brain tumors.
3-Pregnant women who eat two servings per day of any cured meat have more than double the risk of bearing children who will eventually develop brain cancer.
4-Kids who eat the most ham, bacon, and sausage have three times the risk of lymphoma.
In addition, kids who eat ground meat once a week have twice the risk of acute lymphocytic leukemia compared with those who eat none, eating two or more hamburgers weekly triples the risk.
What to do? There are many vegetarian substitutes and alternatives, just check in your grocery’s health food section. Fish, chicken, vegetables, veggie burgers, and veggie dogs, also grilled portabella mushrooms, (they taste like meat when grilled). They really do taste good!
As a mother of 4 and grandmother of 6, I want to share what I have learned.

Thank you for visiting,
“make a memory each day, and don’t apologize for who you are”!