Shrimp Scampi

A much healthier dish than any shrimp scampi you'd find at a restaurant... plus, you'll be getting a serving of veggies in each serving. Bonus!

Serves 4

Prep: 10 minutes

Total time: 25 minutes

Ingredients:

8 oz. whole wheat linguine

1-2 cups of frozen peas

2 Tbsp. unsalted butter (grass-fed if possible)

1 lb. mediu shrimp, peeled and deveined

2 Tbsp. minced garlic

1/2 c. low-sodium chicken stock

Zest of 1 lemon + a few big squeezes of lemon juice from lemon

1 Tbsp. black pepper

1 Tbsp. dried parsley

1/4 c. reduced-fat Parmesan cheese

Instructions:

  1. Prepare pasta according to package directions. In the last couple minutes of cooking, add the peas
  2. Melt butter in a large skillet over medium heat. Add shrimp and garlic. Cook, stirring occasionally until pink (a few minutes)
  3. Stir in the chicken stock, lemon juice, and black pepper. Bring to a simmer and remove from heat.
  4. Drain pasta and peas. Stir in pasta mixture, with lemon zest, parsley, and Parmesan cheese. 
  5. Serve immediately. ENJOY!!            

*If you want to add some spice, sprinkle a pinch of crushed red pepper flakes into the mix.

Partnering With The Baby Cubby

I know how hard it can be as a mom to figure out what to get for a newborn, what to register for, and what products are going to last you a long time. The Baby Cubby is a place where you will find just about anything you need for the littles in your life!

What makes The Baby Cubby different from other companies is that they aren't just "another baby store." The Baby Cubby is more a community really trying to help become a good resource for parents through the amazing journey of parenthood. Here's why I love them...

Why I love The Baby Cubby:

The Baby Cubby is for every parent out there who has ever felt overwhelmed or discouraged about becoming a parent. The Baby Cubby team is made up of parents who have been there, know what it’s like and are passionate about encouraging, inspiring, and reminding parents how amazing they are and how important their role is. That's important to me.

The way they do that is by finding the best and safest baby gear and providing it to parents in a fun shopping experience where they do things like test strollers on their stroller track, price match everyday (even Amazon!), offer free shipping with orders over $49 nationwide, and actively engage with parents via social media and their cubby community blog to discuss some of those hard topics of parenting.

I picked out some my favorite things The Baby Cubby carries:

CAR SEATS:

Right now, The Baby Cubby just released a new convertible car seat and a booster seat. Here are the links for the Nuna AACE Combination Booster, and the Nuna RAVA Convertible Car Seat - Caviar.

Both have great reviews. I actually just got my little Ellie the Maxi Cosi Pria 70, and I'm excited about it! She is getting too big for her Maxi Cosi Mico AP Infant Car Seat (which I've really like as well). They have all of theses, and much more. You really can't go wrong with any of the car seats they carry.

***Also, find their Car Seat Buying Guide here. What I love about them is that they carry only the best and safest gear so that you can shop without feeling nervous about the quality of their carseats, strollers, etc. 

 

STROLLERS:

The stroller I have is the Baby Jogger City Select. I found it when it went on sale, because it was definitely a splurge for us. However, I have to say, I knew I wanted a stroller that would last me through all my kids and I was willing to pay a little bit more for this versus a car seat or other gear I didn't care as much about. It was our biggest splurge and I absolutely love it. I researched a lot of strollers before having Ellie, and this was something I'm glad I got. This video below will show you a little bit more about it, and why it's the most versatile stroller on the market.

CARRIERS:

We registered for the Ergobaby Four Position 360 Carrier, and I have loved it for when I need a good supportive carrier to throw on when I go shopping, do things around the house, go walking, or travel to an event. It's more supportive than a wrap carrier, and I feel like it supports my back better too. I love the different positions we can carry Ellie in, and when she was just an infant, the infant insert helped to keep her safe and secure. My husband also loves this and uses it often (especially when he takes her fishing.)

 

I love that The Baby Cubby carries some fabric wraps as well. They are so soft and comfy. I liked this option for $48. That's a good price for those. I thought the Slate Stripe was cute. It's nice to have both hands free when you have a newborn in the house. I've also used mine for many different occasions, and I've worn Ellie all different ways in it: on my front (forward and backward facing), and on my back (pictured below).

 

DIAPER BAGS

Let me just say... why is it that having the name "diaper bag" automatically prices something around $150? It's a lot for a bag (at least for me.) But I have to say that buying a good diaper bag is worth it, especially when you carry it every day, and especially if you want to have it for a long time. On The Baby Cubby site, I thought a few were cute: this one (which I'm saving up for... I like the gray one too!), this one, and this one. Honestly, there are so many other kinds of diaper bags out there, but I'd recommend looking for one you can wear as a backpack. It's a life saver!

DECOR

They have so many fun things here to decorate a nursery. I seriously can't wait to add some of this stuff into my nursery for baby #2 some day. I love the pom pom storage bins, their framed prints, and the fauxidermy animal heads to put on the wall. So fun!

BLANKETS

Whatever you do, get yourself a bunch of bamboo muslin swaddles. Whether it's Aden and Anais swaddles, Little Unicorn swaddles, or another type of soft blankie, they have it all here. I have many of these, and the ones I like most are the bamboo muslin because they're the softest kind.

BABY CARE

There's nothing better than a clean and good-smelling baby straight out of the bath... It's my absolute favorite thing. We love our regular Johnson's baby soap and shampoo over here, but these products are also something that will keep your babe smelling divine. Also, how cute is this baby washcloth/towel!?

You know as a nurse, I'm sucking out babies' noses allllll winter long. But at home there's nothing worse than feeling like that little bulb syringe they give you at the hospital is not working. Here is something we have at our home that really gets out those boogers when your littles are not feeling well. It may look kind of gross, but I promise you it works wonders! I never thought I'd be one to recommend it, but once you get it, there's no going back!

MISCELLANEOUS:

This is something I won off of an Instagram giveaway once (Didn't ever think I'd see the day when I actually won a giveaway haha). But it literally comes with us everywhere. I didn't know if I'd use it as much, but man was I wrong. I have the midi-mat, but they also sell a larger one and two smaller sizes as well. It's the BEST with kids. Ellie spills all over it, and we just wipe it up and it cleans off nicely. It's been with us in the mountains, on picnics, at the park, and at home when we play. I'd highly recommend it!

Hope this list helps! I'll have to do another list soon of all of my baby favorites, but The Baby Cubby has many of them, and lots more to offer. Check them out!!

Frozen Yogurt Bites

A summer snack to keep you cool this summer.  Is anyone else dying in this heat!? This is so easy, even your toddler can make it.

Ingredients:

Vanilla Greek Yogurt **Or your favorite kind!

Strawberries, cut into small pieces **Or whatever fruit you have lying around!

Ice cube trays

Instructions:

1. Cut up fruit into small pieces and place in ice cube tray

2. Scoop Greek Yogurt and fill cubes

3. Stick in freezer for up to 4-5 hours, or until frozen

4. Remove from freezer and let defrost for a few minutes before trying to get them out of tray. Enjoy!!

Veggie Frittata

"Honey, this is really good," was the phrase on repeat as my husband ate this for breakfast the other day. It's a great one when you have lots of random left-over veggies that need some love and attention. Be creative and add any other veggies you may have lying around! Throw it together, toss it in the oven, and breakfast will have never felt or tasted better.

 

Serves: 4-6

Ingredients:

1/2 c. mushrooms, diced

1/2 zucchini, diced

1/2 c. packed spinach

1/2 onion, diced

1/2 lbs. bacon or sausage *optional

2 Tbsp. olive oil

4 eggs

1 c. plain Greek yogurt

1 c. cottage cheese

1/2 c. feta cheese

1/4 c. flour

1/2 c. shredded cheddar cheese, or favorite cheese

pinch of salt

4 drops Tabasco

Instructions

1. Preheat oven to 350 degrees.

2. Cook bacon/sausage if you decide to use it. We love sausage in ours.

3. Chop veggies and saute in olive oil.

4. Mix all ingredients in a medium bowl and pour into buttered quiche dish.

5. Bake for 40 minutes or until knife comes out almost clean.

6. Serve hot or at room temperature.

Enjoy!!

 

Modified slightly from a recipe from my girls at @kiwiandcarrot

egg scramble

An easy, quick post-workout breakfast your whole family will love with under 400 calories per serving. Full of protein to help those muscles repair!

Serves 2

Ingredients:

1 Tbsp. avocado oil

1/3 cup diced mushrooms

1 Aidell's chicken and apple sausage, cut up

1/3 cup diced onions

4 eggs

1 tomato, diced

1 avocado, sliced

salt and pepper to taste

Instructions:

Add oil and let pan warm up. Add onions, sausage, and mushrooms and saute. Add eggs, and keep mixing until scrambled. Add to plate and top with tomatoes and avocados with salt and pepper to taste. Enjoy while it's warm!

Eating healthy on the go!

With guest:  Elizabeth Dall

Ah, summer. A time to kick your feet up, relax, and enjoy all that the warm weather has to offer. Wait a minute. Raise your hand if summer sometimes feels busier than the school year! You are either heading out on your next vacation, driving to your next summer camp or activity, swimming all day, or attending another fun summer BBQ.

Summer means we cook less and play more! When you’re on the run, it’s often hard to get your kids the nutrition they need. Always being on the go, means needing quick, healthy options available at any time. Use the following guide to help you have easy, ready-to-eat snacks for those days you’re constantly on the go.

5 steps for eating healthy on the run:

1. Get a small cooler

Food just tastes better when it’s not warm, mushy, and melted. Invest in a small cooler that can be stored in the back of your car. Every day, add an ice pack and load up your food. It will be good to go all day!

2. Protein/snack bars

Ok, I’m not a huge fan of protein bars, but there are several options out there that don’t taste like cardboard! Having a quick protein bar can fill tummies quickly by providing good amounts of nutrition. When looking for a snack bar, try to find ones that meet the following:  >10 grams protein, <10 grams sugar, and <150 calories.

3. Nuts/granola

Try out these delicious and easy energy bites that kids can make and can be stored for a quick snack the entire week! Nuts are a great source of protein and good fat. Plus, they can be stored anywhere for a long time! Always have a bag of nuts in your car, your purse, or at home. Try out some of the following nut/dry food options:  Almonds, Peanuts, Walnuts, Pecans, dried fruit, Trail mix.

4. Fruits & veggies

We all know getting our kids’ fruits and veggies in can be tough. But, kids are more likely to eat them when they can take bites as they play. So, next time you’re at the grocery store, pick 2-3 fruits/veggies that you can cut up and store in containers for a quick grab-and- go snack.

(quick tip: if you want to keep cut up apples fresh, drizzle some lemon juice on them!)

5. Water

Water is ESSENTIAL. Especially in the heat. Get each kid their own water bottle they can carry around with them. Thermos-type water bottles often keep water colder longer, but you can also put ice in them at the beginning of the day. If you have room in your cooler, store them in there.

Spend 15 minutes at the beginning of each week putting your snacks together and you will be ready for the ENTIRE week! Don’t forget to grab the energy bites handout and have a fabulous summer!

-Elizabeth

[Elizabeth Dall is a wellness coach by day and a mom by day and night. She received her masters degree from the University of Utah in Exercise Physiology and wellness coaching in 2012. Throughout her career in the field of corporate wellness she has helped hundreds of women reach their health and wellness goals. With a growing family of her own, Elizabeth uses her expertise and real-life experiences to help mothers and women find a healthier balance at home. Her current projects include easy meal planning for busy moms and helping women develop greater self-compassion for their bodies while also building a better relationship with food. You can check her out at www.fueledfit.com.] 

Eric

Who was Emily Cook Dyches? (Intro written by her husband, Eric Dyches. Taken from www.theemilyeffect.org)

“In short, she was a committed mother, a caring daughter, a loving sister, a compassionate and kind neighbor and, most importantly, she was the beautiful and supportive girl of my dreams. She was the one who smiled at you and put you at ease with her expressive eyes—just because she could. She was the person at the community or church event who actually took the time to talk with you and hear your story. She was the mom who learned your kids’ names and asked about them when she saw you. She was the neighbor with the untidy house and smiling children. She was the mom who worried about not measuring up, but always put her best foot forward. She was the wife who supported her husband and worried more about his well-being than her own. She tried to improve her weaknesses. She worked to develop her talents. She judged when necessary, but always gave everyone the benefit of the doubt. Emily was just as common as anyone in most areas, but where it mattered most—namely interpersonal relationships—she was a shining star. She left an impression everywhere she went. And, … she was someone who suffered with a debilitating postpartum mood disorder.

How can that be? How can someone who is seemingly ‘so well adjusted’ have a mental illness?  That only happens to the other guy or gal, right?...

She was not the perfect mom by any stretch of the imagination. We often laughed about our individual shortcomings. She wasn’t flawless…but she was attentive. She took notice and cared. She valued the impact of motherhood and structured her life and priorities around her beliefs. She wanted so desperately to have a fifth and final child, even though she was only a couple years away from her dreaded 40th birthday. We decided to take the leap and add one more to the fold…

In March of 2015 Emily gave birth to a healthy, blue-eyed, bouncing baby boy—Trey Hudson. Immediately following the delivery however, Emily experienced a traumatic event which caused her great fear and concern. Due to the capable care of the competent clinicians caring for her at the time, Emily made it through this scary event physically unscathed, but likely carried with her some negative emotional effects upon leaving the hospital and returning home two days later.

Upon arriving home, to take care of her newborn and start her new life as a mother of five and wife of a busy husband, she experienced difficulty nursing Trey. This caused great alarm to her. I immediately sensed something was quite different about her. Her sensitivity to small matters was overly heightened and her ability to reason seemed impaired. We decided to seek professional assistance.

From there Emily was diagnosed and treated for postpartum depression and anxiety. She was treated for the illness for several months.

All of Emily’s suffering came to a climax on the afternoon of February 24, 2016. While riding as a passenger in a car on the interstate, she experienced a major panic attack. This panic attack ended up taking her life. Not knowing how to fully respond to what she was experiencing, Emily exited the vehicle and fled to what she perceived was a safe place. Unfortunately, that panic led her into the path of oncoming traffic. She sadly was struck and killed on impact, leaving my children without the mother they loved and needed so much, and me without the girl who made my world turn.

We are now left to pick up the pieces, and that we will do with dignity and grace, just like she exemplified in everything she did. We cry and mourn, but we don’t blame and point fingers of scorn. We hope and create, but we refuse to find reasons to shrink and hate. Our mission now is to raise awareness through light, hope, and knowledge. And that we will boldly and honorably do, in her name, by sharing with the world The Emily Effect.”

When I read your tribute to Emily on your website, I felt like I automatically loved her. Thank you for writing that.

When did this all begin? 

With the prior four children, she didn’t have any complications with postpartum depression or anxiety. She did have the typical “baby blues” after you have a baby, because your hormones drop so drastically. But nothing that she sought treatment for or took medications for… until this time. Right as soon as we returned home from the hospital with our fifth, Trey, in March of 2015, Trey had a difficult time nursing and that caused great anxiety and concern for Emily. It was at that time that I knew something was different. Something was very different. I thought that it would quickly pass, and we would get back to normal, but it didn’t. And so we sought professional treatment at that time.  

And when did you feel like it escalated?

We regulated her in March of 2015. She decided to start taking an SSRI, Zoloft, under the guidance of her OB-GYN, but didn’t want to be on any medication. She didn’t want to be dependent on that; just her personal preference. But the medication seemed to help, regulated her, and then in August she decided to go off. Under her doctor’s guidance, she tapered off slowly and seemed to be doing okay in the summertime. But I think it was the first full week in December, it started to come back. She came to me one day and said, “The feelings are coming back.” She went back on the anti-depressant, but even while on the anti-depressant, it came back in January, and then again in February when she had a major panic attack that ultimately ended up taking her life.  

What would you say to women who are struggling with postpartum or experiencing any of those feelings?

Eliminate the “damaged goods” label from yourself. You have to get that out of your own mind. You’re not damaged. You’re not broken. Emily, when she was sick… the terminology “broken” would come up. I know that women can feel like they’re “broken”, and “unfixable.”  That is certainly not the case; especially with postpartum mood disorders. The research that I’ve seen says it’s “temporary” and that it’s “treatable,” if you have the right treatment at the right time.

So the message I’d say to moms:  you are not alone. Many suffer from this. Many in your close circles have suffered from this. And we just have not had the culture in the past; to talk openly about it. Because moms, out of any segment of our society, should be the “superheroes.” Perhaps we unfairly have the expectation that she is someone who is always there, is always put together, always has the right things to say, always has the right touch, always has the right tone of voice, always knows where to kiss the “boo-boo” better… whatever it may be, Mom is always there. And so in their time of need, in a Mom’s time of need, they know the role that they need to continue to play… and so when they feel “broken,” often they don’t talk, they hold it within, and they’re scared, so they don’t really know what to do. 

We all work so diligently on our physical health. I read an article the other day saying, ‘We all have a dentist. We all spend thousands of dollars on our teeth, throughout our lives. And nobody questions that you have a dentist or I have a dentist. But in our culture, in terms of mental health, if I told you I had a therapist, you’d be like 'Hmm, I wonder what’s wrong with Eric?  He has a therapist. I certainly don’t have a therapist. Why would he have someone to help him with his mental health?’  In my opinion, there are times in our life when we need a therapist. We need somebody to pick apart what we’re thinking and feeling. Currently, my family has a therapist helping us manage the traumatic stress that our family has been experiencing with the loss of Emily, and she has been completely invaluable to be a sounding board for me.  I can tell her the crazy things that are going on in my mind and my heart, and she doesn’t judge me. She just mirrors and shares and explains and helps me process.  And so I think the regulate part needs to be a lifestyle. It’s okay to have a therapist. It’s okay to go see a psychiatrist. It’s okay to study about mental health and have conversations within your family, especially if you have a history within your family for mental health issues.  That’s what I would tell moms.

If you don’t mind, would you being willing to share how you felt in that moment when you received the phone call from Emily’s father right before the incident happened?

I had been at work that day and I knew Emily had been down visiting her parents. I received a phone call from one of Emily’s dear friends and she explained how she had spoken with Emily, and Emily wasn’t in a great spot. So I decided to give Emily’s dad a call.  They were on their way from Moroni, [Utah] to Salem, which is about an hour drive. I was on the phone with Emily’s father and he was telling me that it was escalating. He was nervous. He wasn’t sure what to do. In that moment, he was pulling off the side of I-15. I could hear the ruckus; I could hear Emily’s discomfort, the discomfort in her voice, and what was happening. He was trying to be diplomatic with me, but I could sense some nervousness in his voice. In the meantime, he dropped the phone, as she had hopped out of the car and had started running up the right lane of I-15. Unfortunately she got in the path of traffic, and was hit.

After the phone dropped and went dead, my stomach sank, and I didn’t know the details of what had happened, but I kind of knew what was going on. That’s more of a spiritual side of the story that is sacred to me. I immediately called 911 and told them there was an event going on north of Nephi.  I talked to dispatch and heard the tone of her voice, but she just said, “We know what’s going on.” At that point, I knew I had to brace for the worst. It was probably 10 minutes later, I talked with Emily’s dad, and I was in the car driving that way of the accident, and her dad obviously couldn’t speak. By that time, I knew what had happened. He shared with me the fact that she’d been hit, and also some other intimate and personal things we discussed, and just said that they were working on her right then. So then about ten minutes later, he called back and said that she’d been pronounced dead. 

I had some time to process all these feelings while driving. Emotionally, I was all over the board. Spiritually, there’s a whole other side to this that helped comfort me and give me understanding immediately. It came immediately. So the feelings that I had, were very scattered, and I continued to process them, and continue to process them now.

May I ask, how is her father doing?

I think he has his ups and downs like we all do, but he took the brunt of it, obviously, and the things he saw, we don’t talk about the details. And I don’t think we ever will. He is currently seeking professional help to guide him through that. As a father seeing that, you wouldn’t wish that on any father. He’s a strong person. He and Emily had a very tight bond. A very tight bond. And so having him there in the last moments of her life brings me great comfort. Because if there’s any man… I mean, he loved her like I love her, and he was there with her. So, he struggles and has a hard time from time to time, but seems to be doing as well as he could, given the circumstances.

Are your kids doing okay?

My kids.  We talk a lot about this, and they can always come to me. If they have a bad day or bad night, they end up sleeping with me, which is on a rare occasion. But they know if they need to feel that closeness, they can come sleep by me.  They can melt down, and we can talk. It seems the meltdowns for each of us aren’t very frequent, but it seems to help. Once you have a meltdown, you can kind of regroup and catch your breath, and then you can go again. They’re functioning in their normal activities and they’re involved in their regular friends. So we’ll watch them, and the therapist will continue to help me, but I think much like Emily’s dad, given the circumstances, they’re hanging in there, doing the best they can, and doing surprisingly well.

Anything else that you would like my readers to know?

I think for moms I would say what happened to Emily will not happen to you. It’s not the end. That will not be your outcome. We will raise awareness. We will bring greater resources to moms and their partners. And that’s what I plan on doing the rest of my life. I never want to see or speak with a husband or a caregiver that had the same experience that I had. I felt great hopelessness and felt lost. During my care of Emily, I didn’t know where to go. I felt lost in the process. I consider myself a relatively well-educated person and I can make good decisions and can process things. But in this, I was just lost in the process. I needed more help and didn’t know where to turn. I needed more professional support. I needed someone holding my hand and guiding me through the process. And I didn’t have that. We need better resources, we need to end this stigma, and we need to take care of our moms better. And that is my message:  that we need to mother our mothers. To bring together the resources out there and to facilitate the dissemination of information for postpartum depression and anxiety, to make sure this doesn’t happen again, that’s the whole goal of “the Emily Effect.”

For some amazing stories of other women battling postpartum mood disorders, head over to www.theemilyeffect.org and click on “Letters of Light.”

Interview reviewed and edited by Eric Dyches prior to release, June 9, 2016
^Eric and Emily together when they were young kids.

^Eric and Emily together when they were young kids.

If you have some time, below is an amazing documentary done in honor of Emily. Please share with others you know. 

Taco-bout Delicious Tin-Foil Dinner

We love our tin-foil dinners around here. Every summer involves many nights around a campfire, or on a hike with our backpacks... and with that, it can be a little tricky sometimes to find a healthy dinner to pack on-the-go. Well, not anymore!! This is a fun and different way to make a tin-foil dinner that will knock your socks off, and keep your stomach happy too!

Introducing, our Mexican-style "Taco-bout Delicious Tin Foil Dinner!"

Ingredients:

1 lb. grass-fed or >90% lean ground beef

1/2 onion, diced

2-3 cloves garlic, minced

1/3 - 1/2 c. fresh salsa

Plain Greek yogurt or lite sour cream

1/2 can black beans

1/2 pint grape tomatoes, quartered

2.25 oz. can sliced olives

1/2 can baby corn, cut into small pieces

grated cheese of choice

lettuce, cut into thin strips

cilantro

1 avocado

wheat tortillas *optional

Instructions:

1. Brown the ground beef with onions and garlic. If you are planning on throwing it in the fire, the ground beef doesn't have to be cooked all the way through, but it's helpful to brown most of it so it warms up quickly and it's ready to eat... I always brown mine all the way through.)

2. In microwave-safe small bowl, combine salsa, Greek yogurt/sour cream, black beans, tomatoes, olives, and corn. If you are planning on heating your dinners over a fire, combine with ground beef at this point without heating. If you are taking these on-the-go and not going to be heating them up with a fire, microwave until warm and then combine with ground beef.

3. Spread mixture onto thick tin foil and seal edges to make sure no liquids are going to run out.

4. Place over hot coals, on the grill (medium-high heat for 15 minutes), in the oven (350 degrees for 15 minutes), or on your hike while still warm. Eat straight from your tin-foil and top with lettuce, cilantro, avocado, and cheese.

Enjoy!! You just took camping to another level.

Cecret Lake

Little Cottonwood Canyon

Distance:  2 miles RT to lake ~390 feet

Difficulty: Easy

Available: June-September

Dogs ARE NOT allowed

If you're looking for the perfect family hike, Cecret Lake is one you CANNOT beat. My family grew up going to this lake every year, with a tradition of bringing up warm cinnamon rolls, and always eating them on the same rock that jets out into the lake. I hope to continue the tradition of hiking it every year with my little family. Also, the end of July is my favorite time to go because of all the wildflowers that come popping out in Albion Basin. It's literally jaw-dropping. My husband knows I like to take a million pictures during this time of year, because I'm squealing, "oooh-ing," and ahhh-ing" the entire time. It's too pretty not to share these pics, so enjoy.

We decided it would be the perfect time to take up a favorite tin-foil dinner recipe and eat it warm by the lake while we talked. Find that here. Wishing now I could hit a "replay" button on that night, because everything about it brought me so much joy. I love being in these mountains- especially these ones. It's so fun to see and explore the trails that get covered up by snow every year. 

Jim Valvano's 1993 ESPY Speech

Watch this and try not to cry. I dare you. For anyone who wants some inspiration today, Jim Valvano, legendary North Carolina State basketball coach and ESPN commentator, will give it to you. One of my favorite speeches of all time.

Three important things that Jim talks about that we should strive to do every day.

1. LAUGH

2. SPEND SOME TIME IN THOUGHT

3. HAVE YOUR EMOTIONS MOVED TO TEARS

"Because... if you laugh, you think, and you cry... that's a full day. That's a heck of a day. You do that seven days a week, you're gonna have something special... 

I urge all of you, all of you, to enjoy your life; the precious moments you have. Spend each day with some laughter, some thought, and to get your emotions going; to be enthusiastic; to keep your dreams alive, despite what problems you have; to be able to work hard for your dreams to become a reality."

What are you going to do today to bring some laughter into your life, some thought, and some inspiration? What a difference it can make to focus on these three simple things!

Another thing I love from this speech:

"What's important in life is where you started, where you are, and where you're going to be. Those are the three things I try to do every day."

This is something I've been thinking a lot about lately. Whatever your goals or your dreams may be, JUST START. Sometimes that's the hardest part: starting. It doesn't matter where you are now. Write down your goals, write down your dreams, and just start today. Don't worry about your pace of achieving these goals... just focus on the baby steps and the small improvements. As long as we're moving, we're progressing. Only you and God fully understand what you can become, so keep pushing forward.

Another favorite from his speech:

"Cancer can take all my physical abilities. But it CANNOT touch my mind, it CANNOT touch my heart, and it CANNOT touch my soul. And those three things are going to carry on forever."

What powerful words. We truly are not defined by our trials... we are defined by the way we get through them.

And lastly, his famous line:

"DON'T GIVE UP. DON'T EVER GIVE UP."

Wherever you are in life, in whatever stage or situation you find yourself in... NEVER GIVE UP. You are worth fighting for, and your trials and weaknesses DO NOT define you. Keep moving forward, and know that you are loved and worth loving.

Happy FRI-YAY.

What's Your Excuse?

What's your excuse today for not eating well?

If you find yourself saying, "I know I need to eat better but _____" (fill in the blank), this post is for YOU. Yes, eating healthy takes practice. And yes, it requires some effort. But it's absolutely possible, even with a busy lifestyle. Trust me on this! I loooooove my chocolate, sweets, and baked goods, but I've learned to balance them as I stick to a few important things. I'll say it once, and I'll say it again: YOU CANNOT OUTWORK A BAD DIET.

Here are the top five excuses

why people don't eat well:

 

1. "I don't have time to cook!" 

I get it, you're busy. But everyone is busy. This is when meal prep comes in handy. If you find you have some spare time when your kids go down to sleep, in the morning hours before work, or even an afternoon where things have slowed down, take the time to meal prep!! Trust me on this: meal prep saves me week after week. A lot of my recipes I've posted can be frozen and used for later times. I feel like mornings can be a busy time for me, and I always want to be sure my family gets breakfast. So, we will keep frozen muffins in the freezer for a grab-and-go item, put Kodiak pancake mix in our pancake pen so it's ready to use for a few days, or have bags filled with fruit and spinach for quick smoothies when we want those. Also, your grocery store has many items that reduce your time in the kitchen: bags of frozen fruit or veggies already cut up, prepared meats to throw in a salad, and pre-made salads/wraps that can be enjoyed on the go. 

2. "It's not a priority for me."

If health is not a priority for you, what are your reasons? Sometimes it's good to evaluate what things in our life are keeping us from living a healthier lifestyle, and then make some modifications. Priorities change dramatically when illness takes place. As a nurse, I see this quite often. It's easy to take our health for granted, but we must do what we can now so that we can build up our body's defense system so it can better fight whatever comes our way. Work to make it a priority in your life. YOU ARE WORTH IT.

3. "I crave fast food and treats too much."

Intake of certain foods that contain high amounts of saturated fats, cholesterol, added sugars, and salt should be limited. However, it doesn't mean you can't ever indulge in treats. MODERATION is the key. Occasional fast-food meals and sweets in moderation are acceptable in a nutritious diet. Yes, I love homemade chocolate chip cookies! Yes, I love chocolate! Yes, I love Oreos and could eat them by the sleeve! Yes, I love Chick-Fil-A's waffle fries.  Some of these things are a serious weakness of mine, and so I've learned to do a few things when those cravings hit... First, I try to keep them out of my house entirely. Keeping these "trigger foods" out of my house really seems to help...  The phrase "out of sight, out of mind" really starts to play in. :) Second, when I decide to have them, I ENJOY them. As long as you are eating these things in moderation, you'll be okay. It's important to enjoy the things we love, and keep that positive relationship with food. There's too much "food-shaming" in the world or "food-guilt." Moderation, moderation, moderation. Third, if I have made other plans, and have written out my menu for the week, the thought of fast-food doesn't even cross my mind. Get out a notebook and write out your menu!

4. "I don't have enough money to afford healthy food."

Eating well costs no more than eating poorly. Chips, soda, fast food, and ice cream cost as much or more PER SERVING as nutritious foods. What helps me to not overspend, is writing out a grocery list and sticking to it! I always carry a list with me at the grocery store, and when I'm planning meals, rather than picking up "this" or "that," I stick to my list and stay within my budget. If possible, try to coordinate your meals so that if any ingredients are leftover, they can be used as rollover ingredients in the next meal. 

(For an evidence-based discussion on this topic, click here.)

5. "I'll just take vitamins or supplements instead."

I'll say this once, and I'll say it again-- vitamin pills CANNOT make up for consistently poor food choices. They can help add to your healthy lifestyle, but don't use them in REPLACEMENT of healthy, whole foods. Real food, or whole food, is going to be where you'll find the vitamins and nutrients your body needs to function optimally; food coming from nature. Real foods don't have added ingredients or ingredients taken away. They are one-ingredient foods like "apple," "carrots," "spinach," etc. Stock your fridge with fresh, seasonal veggies and fruits, whole grains, nuts, seeds, legumes, healthy fats, and good-quality meats and animal products, and you will see changes coming your way!!

Kristy

"Pura Vida"

I am 32 years old. My husband Brant (age 28) and I have been married for four years and we have two boys:  a three year old named Cameron, and a one month old named James. My story starts about two months ago when I was almost 33 weeks pregnant. Through a series of events, it became necessary to do an immediate C-section to get our baby out. After enduring labor for 28 hours, within fifteen minutes, I had been prepped and wheeled into the OR. Soon after, my OB announced the arrival of a very large (for his age) baby boy with lots of hair.

As my OB started to sew me up, she noticed something was wrong with my right ovary. My ovary, normally the size of an almond, was about the size of an adult's fist. She did a biopsy of the cyst they found and tried to stitch it up but the bleeding wouldn't stop. She was forced to remove the entire cyst. My OB finished sewing me up and I was taken to recovery. We didn't really think too much of the cyst other than it was a blessing we did a C-section so that it was found before it caused any problems down the line.

Four days later, on Friday, we were packing our bags and getting ready to be discharged from the hospital. Baby James was doing very well in the NICU and we were hopeful of him being able to come home within 4 weeks. The nurse had just left us to get our discharge papers when we received a phone call from my OB. She had the results of the biopsy. The cyst had come back as cancerous.

The initial pathology report showed a carcinoid tumor, which is fairly rare to be found in the ovary, so the biopsy was being sent to Mass General in Boston for further testing. We were told that it would probably be over a week before we got the final pathology report back. In the meantime, they told me the best course of action would be to wait 6 weeks for my body to heal from the C-section, then go in to remove the remaining ovary and determine if the cancer had spread to other parts of my body. Our world had just been shattered and all we could do was wait to take any action. It just wasn't right. We wanted to start fighting the cancer now!

However, we ended up not having to wait very long, though. The following Friday and Saturday nights were spent at home with me having a hard time sleeping. I would wake up not being able to breathe, and feeling like I was being suffocated if I laid flat in bed. I had horrible coughing attacks, which weren’t fun right after a C-section. I ended up in the ER, where they did lots of blood tests and a chest CT scan. After what felt like forever, the ER doctor came into the room and shut the door behind him. We knew then what he had to tell us wasn't good news. But what he said hadn't even crossed our minds. The CT scan showed that my cancer wasn't isolated to my ovary. It was also in my sternum, spine, and both lungs. Less than one week after having my son, I was told that I had Stage 4 cancer. I was re-admitted to the hospital, this time as a patient on the Internal Medicine floor. Here I met with yet another doctor who told us that the type of cancer I have is terminal. She said that with the proper treatment, I had about a 20% chance of living 5 years. But she also said to not give up hope, as the final pathology report still hadn't come back yet and things could be different. 

I remember the first time I saw Cameron after receiving the news. I just cried and cried thinking about how I would only be around to witness such a short period of his life. How could I leave him? He would still be so young. I would miss out on too much of his and James's life. And when I would go visit James in the NICU, again I would just cry thinking about how I could possibly be leaving him so soon.

Fast forward to Tuesday, June 14. The final pathology report had come back from Mass General. The rare carcinoid cancer I was thought to have was actually an even more rare neuroendocrine carcinoma. There are two types of this cancer:  the low-grade variety, and the high-grade. Unfortunately, my cancer is the high-grade variety. It was during this visit that I was told that instead of the 5-10 years, I would have only 10-12 months before this cancer would take my life. This cancer responds really well to chemo the first round. But in the majority of cases, within 4-6 months of finishing chemo, the cancer will return. When it does, only about 20% of patients respond to chemo. And the doctor told us right now there aren't any other options besides chemo to fight this type of cancer. 

So here I am: 32. A brand new mom of two little boys, being told I am about to make my husband a widower at age 29, and that my boys will be growing up without me. Not when Cameron is a teenager, but when he is only four. Not when James is old enough to remember who I am, but before he even gets to know me. Needless to say, I don’t like that prognosis. No. I hate that prognosis. I don't feel like I'm dying. I feel like I have so much left here to live for. I have too much here to live for to leave before my baby's first birthday. So instead of giving up and accepting my "fate", I'm fighting with everything I have to stay here as long as God will let me. I still have my faith. Through all of this, I have already seen so many miracles take place. And I know I will continue to see miracles. I'm putting my full trust in God while doing everything I possibly can to stay here. I'm getting second and third opinions on my diagnosis. I'm seeing a holistic doctor to receive help/treatment through the natural route. I'm going through chemo to kill all the cancer cells in my body. And I'm hoping and praying that God will grant me more than 10-12 months longer with my husband, 2 little boys, and all my friends and family who I love dearly.

Would you be willing to share how you felt in the moment of receiving the news?

 It came in so many different stages. When we first heard I had cancer, Brant and I were just in shock. It hadn’t crossed our mind whatsoever, that such a thing was even a possibility. At that point, we didn’t have any sort of diagnosis or prognosis for anything yet. But just hearing that word, “cancer”, your heart sinks. You just don’t think at 32 years old, something like that is going to happen to you. That first initial moment was something that was hard to describe; there was a lot of shock and sadness. And then to find out we couldn’t do anything about it for 6 weeks, made it frustrating. We know how cancer is, and we just wanted to start treating it right then. So with that, came some frustration.

Two days later when I went in and found out that it was actually Stage 4, and had spread to my lungs, spine, and sternum, that was the first time I saw Brant break down. Those couple days were the hardest. It became more real to us at that point. Later to hear, within a week of getting that diagnosis, that I actually had 10-12 months to live instead of 5-10 years… I don’t even know how to describe how that felt. I don’t feel like I’m dying. I’ve been given a death sentence, but I don’t feel like I’m “there”. Until I feel like I am, we’re fighting it. And I’m not going to act like I’m dying. There’s no reason to.

What would you say are things that help you get through the day and stay positive?

 I think staying in the “now” helps. We try not to think about the possibilities of what could happen in the future. Every once in a while we will, and the tears come, but we stay in the now. We take it day-by-day, hour-by-hour, or even minute-by-minute. When we start thinking about sad things, we’re pretty good about finding distractions. We don’t need to be focusing on the possibilities of what could be, so we stay in the present. Being a new mom and new dad, there’s a lot to be done. With our two little boys, there are a lot of things to keep us busy.

What does being a strong woman mean to you?

I’m not quite sure. Some people say I’m being so strong, but I don’t necessarily feel that way. I just feel like I’m doing what I have to do. And maybe that’s what a strong woman is; doing what needs to be done despite what the world tells you, carrying on, fighting, and in my case ignoring the prognosis of “10-12 months”. Being strong for me is being determined that I’m going to be my own person, that this is my story, this is our fight, and that we’re going to do this.

What have people done that you have appreciated or what things have been helpful to you?

 People have been amazing. I’m beyond overwhelmed from the support we’ve received. Financially, people have donated and helped so much. People have given their time; I don’t think a day goes by that we haven’t seen someone from either Brant or my family. If I needed help with anything, I know I could text any of my three sisters right now and within 15 minutes, one of them would be over here, also my mom. Brant’s mom would do the same. Family has been a great support for us. Our neighbors, and church members have provided plenty of meals for us. They want to come clean our house, help with laundry, or help with the day-to-day tasks that pile up. They tell me, “You don’t need to worry about this. Let us help you.” People just want to help.

It’s been hard to accept that help, and we’ve had to learn how to accept it, but we’ve learned to say yes. We’re just overwhelmed by the love and support we’ve felt. I can’t put it into words, how thankful I am for everyone who has helped.

Would you be willing to share the most difficult thing throughout all of this?

Honestly, I think the most difficult thing is thinking about leaving this earth too soon. My goal is to make it to James’ first birthday. It doesn’t seem fair that I could be leaving before my boys really get to know me. Cameron knows me, but he’s so young still, and my fear is that he won’t remember me. And James won’t even get to know me, if that’s the case. That’s the hardest thing for me to deal with.

I can deal with the physical things. I can deal with the sickness, the pain, and losing my hair. It’s not fun, and I have hard weeks where it’s hard to even get off the couch. Those weeks I feel like I can’t be a good mom or a good wife, and that’s hard. But I can deal with that. I can’t really deal with the fact that I could leave them. All I can do is trust in the Lord, and that if I am to leave, there’s a reason for it. But it’s hard. It’s hard to think of Brant re-marrying someone and her getting to spend more time with my kids than I get to.  That stuff is the hardest for me, but it’s why we stay in “the now.”

How is your life different now and how is it still the same?

I’m still a mom. I still have my day-to-day things to do:  we have house cleaning, and I have to take Cameron to school every day. Now we’re going through potty-training… life goes on. Life doesn’t stop when you get a trial. You just have to keep living life and the day-to-day things are the same.

Yes things are different. I get sicker, especially during my weeks of chemo. I think the biggest difference, is actually a positive difference. I’m so much closer to my family, and to Brant. I don’t know if a day goes by that I don’t talk to my mom or my sisters. Also, I am closer to my Heavenly Father.

I still have a three year old who sometimes throws tantrums. Parts of me are telling me I should cherish every moment. But sometimes those moments are just with a three year old and you kind of just have to deal with it still. 

What do you want people to take from your experience?

This is tough because it’s hard for me to hear people say that my story is such an inspiration… because it hasn’t ended yet. I feel like inspirational stories usually come from getting through a trial. But here I am at the beginning of it. So, it’s hard to feel like I am an inspiration. But I know that my story has touched people’s lives because they’ve told me. And I think people notice how positive Brant and I are trying to stay, and that people notice that.

I was fortunate enough to go to Costa Rica for 6 weeks and work in an orphanage there. Their motto was “Pura Vida,” meaning “live life to the fullest”. Live every day as much as you can. That hit home when I was there, and I’ve loved that motto ever since. So that’s what we’re doing; living life to its fullest right now. We’re doing what we can to stay positive, and focusing on the good in our life.

I honestly kind of feel fortunate that I have a timeline. Yes, it’s short. And yes, it’s awful, and I hate thinking about it. But I know that we can make this year amazing. If God provides that I live longer than a year, I want to look back on this year and think how great it was. I don’t want to look back on this time and think, that was such a dark time. I don’t want Brant to look back on it and think of it as a dark time. I want it to be positive.

Yes, we have our bad days when we can't keep the thought of the future away. We turn the station when sad songs come on the radio. We cry together during movies that hit too close to home. We break down and have a pity party for ourselves every once in a while. But, we also hold each other tighter. We say, “I love you” every chance we get. And we thank the Lord for each day we get to spend together here on earth. If I really am only given one year more to live, we are bound and determined that this year is going to be an amazing one. We’re planning some really fun trips, to make some fun memories. We focus on getting through chemo first, and then when I start feeling better, we’re going somewhere fun. And if God grants me more time, then we will be able to look back on this year as one that is full of great memories, hope, love, and happiness. 

I want to tell people to love to your fullest. Do what makes you happy. Live life. Make life great. We can’t all go out and quit our jobs and always be planning fun things; that’s the practicality of it all… but enjoy life and make the most of it. Take advantage of saying I love you to everyone. You can never say it enough. There’s no reason to hold back.

Please come fight for Kristy and support her at the High Fitness Event at Station Park THIS THURSDAY, July 16th, at 6 pm. Bring your mom, your girlfriends, your boyfriends, your husband... it's a FREE event, but donations will be gladly accepted and given to Kristy and her beautiful family to fight her fight. You BET I'll be there, in a tank top and wearing a bracelet with her name on it. Everyone and ANYONE is invited. Invitation below.

 

Interviewed July 11, 2016. Reviewed, edited, and approved by Kristy Carpenter prior to release.