There are many products on the market claiming to be a quick cure for an energy boost. Whether it’s an energy drink, a powdered drink mix, a special juice or a supplement, everyone wants long lasting energy levels. As a Registered Dietitian Nutritionist and credentialed health professional, I believe ensuring you have a good foundation of basic healthy habits in place, otherwise you’ll never truly learn the root cause of the energy imbalance in the first place. 

Below are 5 key good old fashion healthy habits to keep in mind, to develop and to nurture for better energy levels. 

Why Movement Improves Energy Levels 

We live in a sedentary world. We sit in our cars, we sit to work on the computer, we sit to watch television or while reading. This lack of movement can have many negative impacts on our health and one of those is a lack of energy! 

Moving the body daily can naturally support energy levels in many ways. Movement helps to increase oxygen circulation throughout the body helping to bring oxygen to the brain, organs and tissues supporting their functionality. 

Exercise and movement can also support mitochondrial health and the number of mitochondria in the muscle cells. Mitochondria are our “powerhouse” cells and are responsible for producing the energy that we use by generating ATP known as Adenosine Triphosphate. 

Regular movement also improves mood and cognitive health, supports better sleep, provides a boost of endorphins and “happy” hormones and supports hormonal health overall. 

There are also many studies that show that regular movements can support and help ease symptoms of fatigue, anxiety and depression (1). 

A great way to improve your energy levels all day long is to exercise in the morning or go on a mid-morning or post lunch walk! Take movement breaks every 30-60 minutes by getting up and stretching, rebounding on a trampoline, going on a brisk walk or even doing some jumping jacks or squats by your desk. 

How To Sleep For Better Energy Levels

When the body is sleeping it has time to rest, heal and repair. When we are sleep deprived we naturally experience lower energy levels, a decline in cognitive function and mood. Habits that can improve the quality and quantity of sleep include keeping a sleep routine, wearing light clothing to not overheat, exercise during the day to tire the body out at night, avoid caffeine late in the day, limit technology before bed and engage in a relaxing activity prior to sleep such as reading or taking a bath.  

One habit that can interfere with the quality of sleep and can also impact energy levels in the day, that many people may not even be aware of, is mouth breathing.

The best way to breathe is through the nose, also known as nasal breathing. Mouth breathing occurs when someone inhales and exhales through the mouth. Mouth breathing can result in fatigue, bad breath, headaches, snoring and lower oxygen levels. 

Reversely, nasal breathing can naturally filter the air, reducing the risk of bacteria and germs entering your body, use oxygen more efficiently, improve sleep quality, improve energy levels, boost mental clarity and result in less snoring.

If you breathe through your mouth while you sleep, using mouth tape can be a beneficial way to assess if you notice a difference in how you feel from helping your body breath through your nose at night rather than your mouth.

Lunar Mouth Tape is specifically designed to promote nasal breathing at night and improve oxygen intake. Lunar Tape enhances mental clarity by increasing oxygen intake for better brain function and increased oxygen flow supports concentration and cognitive abilities.

This tape is residue free, hypoallergenic and safe for sensitive skin. Created by Dr. Tomek Pajak, this tape’s unique, lip-only adhesive prevents irritation and ensures comfort. 

Is mouth taping risky? It may pose a risk for people with undiagnosed sleep apnea. However, Lunar Mouth Tape is gentle and effective, with its thoughtfully designed size and shape making it generally safe for most people!

How Proper Nutrition Supports Cognitive Function 

We know that nutrition impacts brain health and brain function (2). The nutrients in the foods that we eat are the fuel and building blocks for a healthy body. The main nutrients we consume are known as macronutrients and include protein, fat and carbohydrates. 

The body needs protein to help build and repair tissues, maintain structure, support the immune system, help maintain fluid balance and act as an energy source. 

The body needs fat to support hormone and cellular communication, to serve as an energy source, to help the body absorb fat soluble vitamins such as vitamin A,D,E, to help with brain development, blood clotting and manage inflammation, to support the nervous system and support healthy skin and hair. Did you also know that the brain is approximately 60% fat? Fat is an essential nutrient for optimal cognitive function and energy levels. 

The body also needs carbohydrates as it is the body’s preferred source of fuel and energy and is broken into glucose during digestion to either use or store as an energy source. 

While there are many food sources that contain carbohydrates such as crackers, cookies, cakes, soda and candy, these types of food provide a quick energy boost while, followed by a crash and also lacking nutritional value. Instead for optional health focus on eating real whole food sources of carbohydrates such as fruits, starchy vegetables, whole-grains and legumes. To further support energy and blood sugar balance, pair a carbohydrate with a protein and or fat which helps delay digestion and a slow and more sustained release of energy. 

In small amounts the body also needs a variety of vitamins and minerals to support energy production, protein and cell building, blood clothing, building healthy bones and teeth, fluid balance, enzyme and hormone production, nervous system function and more. 

The best diet for optimal energy levels includes eating a variety of real whole foods such as fruits, vegetables, nuts, seeds, legumes, whole-grains and quality protein. While every person’s dietary preferences, health needs and tolerances can vary… a foundation of good health is eating real, whole, minimally processed foods. Eating balanced meals is also helpful for energy levels. 

A balanced meal or snack includes three of the main macronutrients; carbohydrates, protein and fats. To further enrich the meal, adding in fruits, vegetables and focusing on high-fiber whole foods can support digestion, better blood sugar levels as well sustained energy levels. 

Here are examples of a few better balanced food pairings for sustained energy levels!

• Banana (Carbohydrate, Fiber) + Peanut Butter (Protein, Fat, Fiber)
• Apple (Carbohydrate, Fiber) + Almonds and Pumpkin Seeds (Protein, Fat, Fiber)
• Sandwich: Sourdough Toast (Carbohydrate) + Avocado (Fat, Fiber) + Sliced Chicken (Protein) + Lettuce (Fiber)
• Smoothie: Banana (Carbohydrate, Fiber), Protein Powder (Protein), Chia Seeds (Fiber, Fat, Protein), Berries (Fiber), Spinach (Fiber), Almonds Milk 

In short, eating a diet high in processed, low-nutritional value foods will not also deprive the body of proper nutrition for growth, development and health, it will also deprive the body of optimal energy levels. Focusing on eating real, whole foods and pairing foods properly can better support energy levels. 

How Proper Hydration Supports Cognitive Function 

Feeling slow, sluggish and having a difficult time making decisions can result from dehydration. Dehydration can also impact cognitive function. Up to sixty percent of the adult human body is water and therefore staying hydrated is essential for the health of the body and mind overall. Proper hydration helps brain cells communicate, removes toxins and waste through urine, water within the body helps with nutrition transportion, energy and hormone production supporting brain health and cellular communication. 

Great beverage options for proper hydration include filtered water, herbal teas or try adding fresh lemon juice to water. Drinks that contain caffeine such as coffee, black tea, green tea and white tea can also act as a diuretic, which encourages the body to get rid of excess fluid through urine production. Therefore, be mindful of your intake of caffeinated beverages to ensure proper hydration and always hydrate before you caffeinate! 

Limit Placebo Energy Boosters

Caffeine from coffee, tea, chocolate and sugar give us a boost of energy… or do they? Yes, these drinks and foods will give you an energy boost. However, they also can result in an energy crash as well as increase nervous system function which can result in feeling anxious, jittery or on edge. These substances can also interfere with sleep. Therefore be mindful of the quantity and timing of their use. For example, while each person will vary on their level of sensitivity it’s best to avoid caffeinated beverages at 3pm, due to the length of time caffeine stays within the body, this can interfere with sleep perpetuating a cycle of fatigue and low energy levels. 

How To Improve Energy Levels Naturally  

In summary, while there are energy boosting drinks and supplements, nothing is truly as beneficial to your body in the short and long term as movement, proper sleep, good nutrition, hydration and being mindful of your intake of artificial energy sources. Chronic stress can also lead to fatigue and therefore developing healthy habits to manage stressors in life is essential for overall health. Care for your health with these habits and your current and future body will thank you! 

Disclosure: Thank you to Lunar Tape for sponsoring this educational blog post and for your passion in supporting healthy sleep habits and health and wellness overall. 

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632802/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/ 

Last year we completed all of our school at the dining room table and that was a great start for us. However, because we work from home and homeschool I just felt that there was too much going on in the same space and it was a little overwhelming. I really am loving having our school take place in our shared playroom / homeschool room now because I can lay out and organize items the night before and we are also right next to our school closet for access to construction paper, school workbooks and more. 

One of my favorite features in this room is our chalkboard. Aaron and I made this chalkboard which I’ll link to the video here.

I also have some items on our wall that are from our Nutrition Schoolhouse shop. This is an online shop I created to share learning resources for kids to inspire a love for fruits and veggies. A few of my favorite items from the Nutrition Schoolhouse shop is our ABC board using these ABC Cards and also our Daily Rhythm Cards.

The daily rhythm cards come in a pack of 198 cards so there are lot of options for how to organize your day including creating a calendar and weather station.

We currently do school about 3-5 mornings a week. Once a week we have dance class, we also go to the library about once a week and then my MIL helps watch our kids for a few hours, a few times a week when we work. So having these rhythm cards helps my daughter know what is on the schedule for the day.

Next to our homeschool table is a closet which is where I store our homeschool curriculum, art and craft supplies and all other homeschool items. I also store our seasonal books and crafting supplies in totes as well. As you watch the video tour, you’ll learn more about each item in our closet!

I really wanted to create a calm and cozy place for our learning this year and we are really grateful for this room. Thanks so much for reading today’s blog and watching today’s video!

I share our homeschool days and what we’re working on more in my IG stories so if you ever want to see what our homeschool day looks like make sure to follow me on @healthygrocerygirl and also over at @nutritionschoolhouse, the small business I started to share nutrition education learning resources for kids.

HOMESCHOOL FAVORITES

NUTRITION SCHOOLHOUSE

Daily Rhythm Cards, ABC Cards, ABC Playmats, Apple Study

PRESCHOOL AND PRIMER PROGRAMS

Primer Bundle (Kindergarten-1st but flexible enough that we are using it for Pre-K), 6 Preschool Bundle (Not featured in video but definitely a great option for preschoolers!), Preschool Morning Binder, Kindergarten Morning Binder, Nature Program, Art + Music Program

We also are loving The Good & The Beautiful preschool program and we’ll move onto the Pre-K program once we complete the preschool program.

LEARNING RESOURCES

MathLink Cubes, Pattern Block Math Activity Set, Learning Step-by-Step Number Line 1-20, Helping Hands Fine Motor Tool Set, Number Construction Set, Letter Construction Set, Magnifier & Tweezers, Pattern Block Activity Set

LOVEVERY

Weather Board, Number Counters

EXTRA ITEMS MENTIONED

My First Busy Book (Toddler / Preschool Velcro Activity Book)

Dash into Learning Early Readers (Discount code: HGG15)

Character Cards

Cut and Paste Activity Book

Wood ABC Letters

Zipper Pouch Organizers

Dry Erase Pockets

Dress I’m Wearing In Video

What Is A Micronutrient?

Micronutrients are vitamins and minerals that are critical for the body to function. Vitamins for example are important for immune health, blood clotting, energy and more. Minerals are needed to support bone, muscle and heart health, growth and development, as well as help the brain work properly. These are just a few of the many vital and important roles of vitamins and minerals (1). 

I Eat Healthy, Do I Need a Multivitamin? 

As a Registered Dietitian Nutritionist, I always advocate for aiming to consume your nutrients first from real whole foods. Consuming a varied plant-based diet is an incredible way to nourish our body with macronutrients (protein, fat, carbohydrates) and micronutrients (vitamins and minerals) that the body needs to function. However, no one eats perfectly all of the time and there can be many seasons of life or lifestyle factors that may interfere with access or absorption of proper nutrition. Therefore, supplements can be a wonderful way to fill in the gaps and support our body through times when food alone is not sufficient.

What Can Cause Vitamin and Mineral Deficiency?

Stress

When we are stressed, “it raises the body’s metabolic needs and increases the use and excretion of many nutrients (2)” Four nutrients that can become easily depleted when we are stressed include iron, magnesium, zinc and niacin (vitamin B3). In our fast paced modern world, we all experience stress to some degree. For those that are chronically stressed, this can take a toll not only on our mental health but also on our physical health as well. Therefore, it’s important to be cautious of our diet and supplement intake during times of stress to best support our body. 

Soil Degradation

Solaray has an amazing blog post, you can read here, all about how food is sometimes not enough when it comes to meeting our nutritional needs. I love this education excerpt from the blog about our soil and how it affects the quality of our food:

“Fruits and vegetables are only as nutritious as the soil they are grown in, and today’s soil is not nearly as healthy as it used to be, due to commercial farming practices and the effects of climate change. Specifically, nitrogen stores have decreased by 42%, phosphorus by 27%, and sulfur by 33%; plants need these nutrients for optimal growth and to produce vitamins, amino acids, and enzymes.

In fact, because of erosion, we are losing nutrient-rich topsoil (the uppermost soil layer in which nearly all the food we eat is grown) at 10-1,000 times the rate at which it can be replenished. A recent paper out of the University of Massachusetts Amherst reported that more than one-third of the Corn Belt in the Midwest—spanning nearly 30 million acres of farmland—has lost its topsoil entirely.

As a direct result, the produce we eat today is not as nutritious as the produce our grandparents ate. A landmark 2004 study published in the Journal of the American College of Nutrition compared modern garden crops to those grown in 1950. Its findings? An up to nearly 40% decline in vital nutrients—from Vitamin C to Calcium, Iron, Riboflavin, and more—among 43 different types of produce. Other research has yielded similar results, including a study that showed it is not just vegetables that are losing nutrients but grains, too, finding the magnesium concentration in wheat has decreased up to 29% (3).” 

Quality of Food 

It only takes one trip to the grocery store or a drive through town to see the large variety of packaged convenience foods or fast food options available today. While I love a good grocery find that makes it easier to eat well, it really can take time to learn about ingredients and read ingredient lists to ensure the convenience item is truly nutritious. There are many processed packaged foods that are calorically dense yet lacking in real nutrients whether it’s adequate protein, fiber, quality fats, vitamins or minerals. I’ve always been a fan of the 80 / 20 rule where 80 percent of the time a person is consuming real, whole, nutrient dense foods and 20 percent of the time we leave room for treats or other less nutritious items that bring us joy. However, over 55 percent of the Standard American Diet is processed food (4), which lacks the quantity and quality of nutrients our body needs to optimally function and thrive. 

Common Nutrient Deficiencies

The majority of Americans do not follow a healthy eating pattern (5). While nutrient deficiencies will vary per person, the following are 6 common nutrient deficiencies. Diet plus supplementation may be needed to meet the recommended intake of the following: 

• Vitamin D
• Iron
• Vitamin B12
• Iodine
• Calcium
• Magnesium 

5 Ways To Meet Optimal Nutritional Intake of Vitamins and Minerals

1. Aim to consume 80 percent or more of your diet from real, whole, plant-rich foods such as fruits, vegetables, nuts, seeds, legumes, grains, herbs and spices. 
2. Choose a quality liposomal multivitamin such as Solaray to fill in nutrient gaps. 
3. Speak with your healthcare professional to complete blood work to assess for nutritional deficiencies and create a dietary plus supplement protocol, as needed.
4. When possible, visit a Farmer’s Market or grow your own food to consume foods grown in better quality soil. 
5. Find ways to manage and reduce stress such as mediation, journaling, prayer, movement, listening to music, gardening, music and more.

Getting Started With A Multivitamin: 

A good place to start when it comes to taking a supplement is with a multivitamin, which will ensure you’re consuming a wide variety of both vitamins and minerals. When it comes to selecting a multivitamin, one option is a multivitamin with sufficient absorption. Solaray, one of the original vitamin brands and most trusted sources for supplements, recently created an industry-first Liposomal Multivitamin collection for various life stages, designed to deliver enhanced absorption**. They are also odor-neutral compared to other multivitamins, and are gentle to digest. 

What is a Liposomal Vitamin?

Liposomes are small bubbles of phospholipid (fats) that surround 100% of the nutrients in a layer of protection, helping ensure they survive the harsh stomach environment to actually reach and be used by cells.** Solaray Liposomal Multivitamins are expertly crafted to offer enhanced absorption and superior bioavailability.** 

Solaray Liposomal Multivitamins are a great way to fill in nutrient gaps because we’ve learned sometimes food is not enough. The new line includes four formulations Universal, Women’s, Women’s 50+ and Men’s. Each high-potency formulation offers at least 30 different nutrients, with 18 or more vitamins and minerals at or over 100% of the Daily Value, to help bodies keep feeling and performing at their best.* 

Like all Solaray products, every raw material in these new formulas is quality tested to the most stringent standards, from start to finish, to ensure the identity, potency and purity to help you Live Brighter and embrace the moments that matter the most! 

If you’re interested in trying Solaray’s newest innovation, you can try it risk-free for 60 days and get 20% off using code GETMORE20 at checkout here. 

Final Thoughts From This RDN!

Personally, I eat a diversified plant-rich diet so I know I am consuming a wide variety of nutrients. However, I also know that stress takes a serious toll on my health. The combination of running a business, years of growing, birthing and caring for babies, homeschooling and the general pressures of doing life in our fast paced world all have affected my health. I personally feel so much better, have more energy and my bloodwork results are more optimal when I’m adding in quality supplements, such as Solaray Liposomal Multivitamin, in addition to a really nutritious diet. 

Your health matters and it’s worth diving into, to learn what your body personally needs to thrive so you can be the best version of yourself! Wishing you health on your wellness journey and as always, if you have any questions, you can contact us here!

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

** Based on clinical studies on Vitamin C and B12 by Cellg8® (a registered trademark of CELLg8®).

Disclosure: This post is sponsored by Solaray

Sources: 

1. https://www.health.harvard.edu/nutrition/the-truth-about-nutrient-deficiencies
2. https://www.hsph.harvard.edu/nutritionsource/stress-and-health/
3. https://solaray.com/blogs/stories/why-food-is-not-enough 
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6146358/ 
5. https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview

These florals are a great way to reduce food waste and are a creative way to use your orange peels! They look beautiful as a table centerpiece whether indoor, outdoor or at a wedding venue.

See below to view or print these DIY instructions! If you make these florals, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what recipes you’re enjoying.

For more HGG recipe ideas you can also visit the HGG YouTube channel here! 

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Citrus Orange Florals

Servings 0

Author Healthy Grocery Girl

Ingredients

• Limoneira navel oranges
• Spring flowers & greenery

Instructions

• Cut the tops off the oranges.
• Use a grapefruit spoon to scoop out the insides. Save the insides for a juice or smoothie!
• Select and trim flowers.
• Arrange flowers and greenery into orange bowls making your own floral arrangement.
• Finally, add water into bowls to finish.

If you love this DIY idea, check out these other easy & fun DIY citrus ideas! At Healthy Grocery Girl, we want to help you life a healthy lifestyle and enjoy some affordable, at home family projects!

How To Make A Lemon Floral Vase

DIY Citrus Rosemary Disposal Cleaners 

DIY Natural Bug Repellent

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel! 

There is a very real reason you see a change in your digestive health when your emotions and level of stress changes and it’s called the stress and gut connection.

Your gut, also known as your gastrointestinal (GI) system includes your mouth, throat, esophagus, stomach, small intestine, large intestine, rectum, and anus. This GI system is also often referred to as your gut microbiome when talking about all the different microorganisms that live inside of it. 

Your gut microbiome contains tens of trillions of microorganisms, which is actually 200 times more genes than your genome!  (2)

What Is The Gut + Brain Connection?

Did you know that there is a connection between your gut and your brain? This connection, also called the gut-brain axis, occurs through signaling between your digestive tract and nervous system. Your GI tract can directly influence stress levels, anxiety and mood, while your brain can directly influence gut motility, nutrient balance and secretions. (1) Some research has shown that because of this interaction, maintaining a healthy gut microbiome may also lead to to a healthy central nervous system (CNS). 

What Does Stress Do To The Gut?

When your body is in a relaxed state, this can be referred to as “rest and digest”. However, when your body is in a stressed state, this is called “fight or flight”. When your body stays in “fight or flight” mode, it can release certain hormones, like epinephrine (adrenaline) that keeps your body in a heightened state and may cause the gut to react negatively. These negative symptoms could look like constipation, diarrhea, nausea or lead to an imbalance of gut bacteria, known as dysbiosis. (3)

Why Does Gut Health Matter?

The reason it’s important to keep your gut bacteria in balance and avoid dysbiosis is because gut dysbiosis may lead to things such as… 

• Inflammation
• Impaired immune function
• Poor digestion
• Brain fog 
• And more. 

Over time if gut dysbiosis goes undiagnosed or untreated it may lead to more serious conditions that may arise such as…

• Irritable bowel syndrome (IBS)
• Inflammatory bowel disease (IBD)
• Obesity
• Diabetes
• Cardiovascular disease and cancer. (4) 
• Increased symptoms of anxiety or depression 

A diet and lifestyle that supports a healthy gut, in addition to managing stress is critical for our overall health.

How Can I Calm A Stressed Brain & Gut Connection?

Taking care of your brain & gut connection can be done through nutrition and lifestyle factors. 

Nutrition: One of the best ways to start taking care of your gut is through consuming a diversity of plant-based foods! All plant-based foods (fruits, vegetables, whole-grains, nuts, seeds and legumes) contain unique prebiotic fiber that your gut microbes love to eat to grow and multiply. This helps build back up your gut microbiome and improve digestion, which in turn aids in mood, behavior, stress and anxiety. Because nutrition is not one-size-fits-all, working with a Registered Dietitian Nutritionist is a great way to receive expert dietary guidance. Click here to learn more about working with an HGG RDN.

Lifestyle: Finding ways to de-stress throughout the day is crucial for our gut health and health overall. When the body is in a constant state of “fight or flight”, this can put a lot of stress on your gut. A few of my ways to calm my body is through slow breathing, meditation, exercise, journaling, reading, taking a bath, spending time outside and quality sleep.

Looking for more Gut Health Tips?

Download our FREE 10 Tips For Gut Health Here 

Stay connected on Instagram @HealthyGroceryGirl for daily recipes, wellness and holistic living tips!

Works Cited:

1. Wang, H., Lee, I., Braun, C. and Enck, P. (2016). Effect of Probiotics on Central Nervous System Functions in Animals and Humans: A Systematic Review. Journal of Neurogastroenterology and Motility, 22(4), pp.589-605.
2. Depts.washington.edu. (2018). [online] Available at: https://depts.washington.edu/ceeh/downloads/FF_Microbiome.pdf [Accessed 6 Nov. 2018].
3. https://www.everydayhealth.com/wellness/united-states-of-stress/how-stress-affects-digestion/
4. https://pubmed.ncbi.nlm.nih.gov/30535609/

We love using lavender and chamomile because they not only may induce relaxation, but also give off amazing all-natural scents without any artificial fragrance.

Benefits To Making Your Own Scrub

A lot of products on the market are filled with toxic chemicals, fragrance and ingredients that either have not been properly tested or have been shown to cause harm to the body, such as endocrine disrupters. Making your own scrub at home can give you the assurance that you are only putting on your body natural and real ingredients. DIY items such as this scrub can also be more affordable for yourself or as gifts to others!

See below to view or print this DIY body scrub! If you make this scrub, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what recipes & projects you’re enjoying.

For more HGG DIY ideas you can also visit the HGG YouTube channel here! 

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DIY Beauty Body Scrub

Servings 0

Author Healthy Grocery Girl

Ingredients

• 1 cup sugar
• ½ cup extra virgin olive oil
• 1 tablespoon Limoneira orange zest
• 1 tablespoon Limoneira lemon zest
• 1 teaspoon dried lavender
• 1 teaspoon dried chamomile Tip: use the contents from a chamomile tea bag

Instructions

• In a large bowl, add all your ingredients and stir to fully combine.
• Transfer scrub to a glass jar with a tight fitted lid.
• Use for yourself as desired or gift to someone you love!

If you love this DIY idea, check out these other easy & fun DIY beauty citrus ideas! At Healthy Grocery Girl, we want to help you life a healthy lifestyle and enjoy some affordable, at home family projects!

Orange Lavender Tub Tea

DIY Lemon Toner

Whipped Lemon Lotion

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel! 

These DIY place cards can be made from flowers outside and whatever paper you have, making it so you don’t have to go out and buy anything. Making fun and beautiful things from what you already have is a great way to celebrate and save money!

See below to view or print these DIY instructions! If you make these place cards, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what recipes you’re enjoying.

For more HGG recipe ideas you can also visit the HGG YouTube channel here! 

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Lemon Place Cards

Servings 0

Author Healthy Grocery Girl

Ingredients

• Limoneira classic lemons
• Spring flowers
• Name / message cards
• String / twine

Instructions

• Start by punching a hole in your name cards.
• Then, tie string around each lemon.
• Add your card to the string and tie to secure.
• Add flowers to the inside of the tied string and your cards are ready to be used!

If you love using citrus for every day items, check out these other easy & fun DIY citrus ideas! At Healthy Grocery Girl, we want to help you life a healthy lifestyle and enjoy some affordable, at home family projects!

DIY Citrus Gift Tags

Dried Citrus Rose Bouquet

DIY Lemon Toner & Lemon Sugar Scrub

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel! 

DIY Coastal Farmhouse Playhouse Plans

When I share these DIY projects I often get asked if I have plans that I can also share. Unfortunately I do not, because I mostly make it up as I go, which is what I enjoy about carpentry and DIY projects.  I like to create an initial design and then tweak and problem solve as I build. However, just like I did with our very popular fireplace project I am writing this blog post to share as much as I can about this project from dimensions to the supplies that I used, in hopes it’s helpful if you’re looking to build something similar. I also tried to capture helpful video shots as I built the playhouse and share those in the video below. So let’s get started! 

Kids DIY Playhouse Foundation

My original concept was a small playhouse 6 feet wide and 4 feet deep with a 2 foot porch, a slanted roof and an awning. I mostly followed my original design but along the way made some changes, the biggest change was going from a slanted roof to a peaked roof.

Step one, I needed a base. I originally planned a wood deck structure on the ground, but was concerned about bugs and critters living underneath and weather rot. In addition, the cost of wood was very high at the time I built this; so I decided to do a 6×6 concrete pad instead. I used all basic framing lumber for this project, starting with 2x4s as the base. I painted 3 sides of the lumber with multiple coats of high quality outdoor paint. Then I used a concrete drill bit to drill pilot holes and attached the sill plates to the pad. I’ve listed all the supplies I used for this project at the bottom of this blog post if you’re wondering what type of wood, paint and supplies I used.

Kids DIY Playhouse Framing

Next, I constructed the corners. For this I used 2×3’s and 2×2’s screwed together. I did this to create the look of a post at each corner, but the V shape it creates gives me the ability to attach plywood to the inside edge. I attached the corners and 2×3’s for the top plates to create the basic structure, as you can see I also added a vertical 2×4 in the center of the back wall. I did this because the back wall is just plywood so it needed some more support and the 2×4 helped to hold this initial structure in place, keeping it from flexing out of alignment. At this point, without the plywood up, the whole thing is a little wobbly.

I also took the opportunity to make sure the framing was as true as possible, meaning the walls were straight and everything was level. In one of the front corners I inserted two little metal plates to lift up and level the top plate. This was necessary for my build because the concrete pad is just ever so slightly tilting to one corner. I tilted the pad on purpose to guarantee that any rain or water from the sprinklers would run off and not back into the playhouse. Lastly I used 2×4’s to create the door and window frames.

The Farmhouse Look: Board & Batten

For the walls I used 4×8 sheets of 1/4 inch plywood, which was relatively inexpensive and easy to work with. If I did this again, I would probably step it up to 3/8 inch ply for a even sturdier build. I carefully measured and cut each piece and adding the plywood is where the house really became solid.

Next step was to install the battens, to give the house a board and batten look. It took a long time of measuring and tweaking to decide on how much space to have between each batten. I have about 6 and ¾ inches, but honestly the spacing is not truly uniform throughout. I moved them around so it looks pleasing to the eye, the measurements are far from exact on this project. The battens are glued to the plywood, and then screwed on from the inside. In a few places there are screws through the framing, into the ends of the battens to help secure everything in place. Then finally, my best friend… caulking!

Raise the Roof!

For the roof, as I said before, I changed my design from a flat slanted roof to a peaked roof and wanted some sort of cool look in the peak. So I used scrap cardboard to draw up what I was thinking and determine how many and what length of wood I needed to cut. I used basic 2×2 lumber for this. I cut them, and screwed everything together. As you can see I also decided to have my 2×6 roof beam sit in the side walls of the roof, so I made space for that. Once I was happy with the side walls, I cut off the excess to give me my triangles, attached the beam and installed it on the house.

Completing The Look: Coastal Farmhouse Playhouse

Caulk and paint… and a lot of both, are key to minimizing the look of mistakes and make the house look much more professional. We love the black and white look, so I finished the house off with a basic white exterior paint. To complete the roof, I added ¼ inch plywood sheets and built a little cantilever awning. I also added a border around the roof out of 1×2’s to support and continue the edge of the awning. You can see I painted the plywood black even though I put roofing over the top of it. I did this, because I had a one month delay between finishing the playhouse and getting the roofing material. On the inside of the playhouse, I added supports in the center of the roof from the walls to the beam.

I wanted a black corrugated metal roof, but I could not find any for a reasonable price. So I got this product called Ondura Corrugated Black Asphalt Roof Panel. It is asphalt roofing material in a corrugated design, easier to handle than metal and a really good price. Not exactly easy to cut, but once I got a system down and all cut, I was able to install it pretty quick.

Simple DIY Playhouse Windows

The final step for the outside of the playhouse was the windows. I made squares out of 2×2’s and crossed the inside with 1×2’s then painted them black. Because of the imperfection in my framing, I measured carefully and built each window with slight dimension differences so that they fit as tight as possible without too big of gaps. The windows are currently screwed into place; but designed so that in the future I could hinge them and allow the kids to open and close them.

We have also built out the inside, added a sandbox and started on the landscaping around the Playhouse! When all of that is complete we will do another post and video sharing a tour! 

Materials

Because I design as I go, and I took a few months to complete this project. It is hard to know the exact quantity of lumber I used, especially when it comes to the 1×2 and 2×2. But I tried to count, and think what I have below is pretty close.

Supply List:

• (6) 2x4x10ft
• (1) 2x6x8ft
• (12-14) 2x2x8ft
• (10-12) 1x2x8ft
• (8) 2x3x8ft
• (5) 4×8 Plywood ⅜ inch
• Corrugated Roofing (3)
• Roofing Caps (2)
• Outdoor Screws 3inch
• Wood Glue
• Drill / Driver
• Miter Saw
• Oscillating Saw
• 4” Paint Roller
• 6” Paint Roller
• Foam Rollers
• Paint Tray
• Spackle Kit
• Latex Caulk
• Sanding Sponge
• ECOS Paints

I hope you enjoyed this post, and found it somewhat helpful. If you have any questions, please post them in the comments section under the video here and I will try my best to answer anything I can about this Playhouse Build! Thanks for following along on my latest DIY project and wishing you the best on your next DIY too!

You can also follow us on Instagram @HealthyGroceryGirl and if you make a playhouse inspired by this one, we would love to see! Tag us at @HealthyGroceryGirl

Why is sustainability important? One of the biggest reasons is for us and future generations to have clean environments to live in! Within our own communities, we want to have clean air, a non-toxic environment and clean resources. Simple sustainable practices within our homes, such as minimizing food waste is a great place to start!

5 Sustainable Meal Prep Tips

Use Vegetable Scraps to Make Soup Stock

Do you ever feel like you throw away so much vegetable scraps throughout the week? Did you know that you can save money and prevent food waste by using those scraps to make a soup stock?

Freeze Overripe Fruits to Use in Smoothies

Produce can be expensive and it’s never fun to throw away fruit. Overripe fruit is perfect in smoothies, so simple freeze your fruit and use in your next smoothie! Remember, this is for overripe fruit, not moldy fruit.

Juice Lemons to Use All Week / Save Juiced Halves to Zest / Use Juiced Lemons with Baking Soda to Clean Hard Water Stains

Lemons are extremely versatile, which is why we have three different ways you can use your Limoneira Lemons! Juicing them to use in recipes all week is a great way to keep track of how much you have before they go bad. With your leftover lemon peels, zest thing for added flavor into recipes. You can also use your juiced lemon halves with baking soda to clean hard water stains in your sinks, tubs and countertops!

Make Multi-Use Sauces Such as Lemon Pesto for Pasta and Salmon

Every recipes needs a good sauce! Having a go-to that you can use throughout the week saves you time and prevents waste. Lemon pesto is one of our favorites because it can be used on pasta dishes and salmon dinners! Here is our pesto recipe from the blog.

Freeze Leftover Smoothie to Make Smoothie Cubes – Add Cubes into Future Smoothies

Ever get full before you can finish your smoothie? Instead of wasting any of your delicious drink, simply add into ice cube trays and freeze to make smoothie cubes! These cubes are the perfect nutritious addition into future smoothies and will help add more creaminess to your drinks!

If you use any of these sustainability tips, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what recipes you’re enjoying.

For more HGG recipe ideas you can also visit the HGG YouTube channel here! 

If you love this blog, see below for more sustainability uses! As always, Healthy Grocery Girl aims to help you and your family live a cleaner, non-toxic lifestyle!

5 Simple Sustainability Tips

Summer Activity For Kids – DIY Lemon Boats

5 Uses For Lemon Peel

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel! 

Check out our YouTube video showing the present and gift tag come together along with a tutorial on how to make dried citrus!

Other Uses For Dried Citrus

Dried citrus can be used for so many things from mantel decoration, to Christmas tree ornaments, to decorating baked goods or even stored as a powder to add into recipes! Check out more HGG blogs using dried citrus below!

See below to view or print these DIY instructions! If you make these Citrus Gift Tags, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what projects you’re enjoying.

For more HGG DIY ideas you can also visit the HGG YouTube channel here! 

Print

DIY Citrus Gift Tags

Servings 0

Author Healthy Grocery Girl

Ingredients

• The present you need to wrap
• Wrapping paper
• Dried Limoneira oranges
• Holly berry décor
• Twine
• Gift tags

Instructions

• Wrap your present with your wrapping paper.
• Then, wrap the twine around both sides of the present and tie a knot at the top. Make sure there is some extra twine left after it is tied.
• Lace the gift tag through the twine then place the holly berry décor in the center. Tie a knot around the stem securing it into place.
• Finally, poke a hole in the dried oranges and lace through the twine. Tie a knot to secure in place and finish off by tying the twine in a bow.

If you love using dried citrus, check out these other easy & fun DIY dried citrus ideas! At Healthy Grocery Girl, we want to help you life a healthy lifestyle and enjoy some affordable, at home family projects!

DIY Orange Christmas Tree Ornaments

DIY Dried Citrus Rose Bouquet

Dried Lemon Peel Powder

This video was created for the Limoneira YouTube Channel! Megan Roosevelt, RDN is the Spokesperson for Limoneira. To see all our tips & videos makes sure to visit & subscribe to the Limoneira YouTube Channel!