Category Archives: Mary Pat Baldauf

When It Comes to Flower Arranging, Don’t Be a Late Bloomer

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Six Tips on Making Beautiful Bouquets

By: Mary Pat Baldauf

Armed with good intention, I joined Apartment Therapy’s January Cure, a thirty-day plan to “whip your home into shape, get it clean, organized and under control.” I lasted until Day Eight, when the weekend task was to “Clean Your Kitchen and Declutter/Organize as You Go.”  It was just too much for a weekend.

One thing I did pick up during the seven days I participated in the January Cure was the weekly purchase of fresh flowers for my house. According to Apartment Therapy, “As simple as it sounds, the act of buying flowers for your apartment holds great significance and will heal your home on many levels. They are beautiful, they add life to the space, they help to humidify and cleanse the air.”

Mason Jar Arrangement

Yet with all of these are reasons to buy fresh flowers, there was no “Flower Arranging for Dummies” guide. I winged it, and through a process of trial and error, have created a few really nice arrangements. Recently, on Food 52, I saw some great tips on arranging flowers! (Where were these when I needed them?) Because they were such good tips, I thought I’d pick out a few of my favorites. For the full Food 52 article on flower arranging, click here.

  1.  Pick a color sequence of no more than three colors. It’s easy to get carried away while browsing a flower shop — but making something beautiful is easier when your flowers match each other.
  2. Big flowers stretch the farthest. If you’re on a budget — or if you’re nervous about making your own arrangement — go for a larger type of flower. They take up more space in a bouquet, so you can buy less of them — and they’re easier to work with while building a bouquet.
  3. If you’re using a round, wide-mouthed vase, make the arrangement in your hand first. Start with the flowers you’d like in the center, and start building around them, rotating the bouquet in your hand. When you’re satisfied, you can cut them all together — and just plop them in your vase!
  4. If you’re using a tall, skinny vase, think about height. Since these vases look beautiful standing against a wall, take advantage of your point of reference. Starting from the front, build your bouquet upwards, so that the tallest flowers stand up in the back. Here’s where your filler flowers come in; use them as your tall backdrop, while letting your colors pop in the front.
  5. Work on symmetry. When you’re starting arrangements, it’s easiest to make things beautiful by working in symmetry. Putting a pink flower on the left? Put another on the right. Is there a big flower towards the front? Try framing the bouquet with them.
  6. Change your water every day. If you have time, wash the vase with soap and water, and add a tiny bit of bleach to each new change of water (this will kill the bacteria). Each time you put your flowers in new water, you should give the stems a fresh cut.

Easy Ways to Green Your Cleaning

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By: Mary Pat Baldauf

Earth Day is the perfect time to discuss green cleaning, the growing trend of using environmentally-friendly ingredients and/or packaging for your household cleaning.

Green cleaning

Why does green cleaning matter? Consider this:
• Some cleaning products contain ingredients that pose health hazards and/or harm to the environment.
• Cleaning products are frequently involved in home poisoning, many involving children under the age of five.
• According to the US EPA, levels of pollutants indoors can be two to more than 100 times higher than outdoors, and the number one culprit for indoor pollution is our use of cleaning products.

Contrary to popular belief, green cleaning doesn’t have to be complicated, expensive or time consuming. Here are some quick and easy tips that you can start implementing today.

1. Look for products in containers that are:
• Minimally packaged
• Recyclable in your curbside or drop-off recycling program
• Recycled content, preferably post-consumer
• Large (a gallon instead of four quarts)
• Refillable
• Pump sprays (not aerosols)

2. Purchase products that you reuse instead of throwing away:
• Buy rags or cloths instead of paper towels and wipes.
• Use a mop, not one-use wet floor wipes
• Select a feather or static duster instead of disposable dusters
• Use a traditional toilet brush, not clean once and flush scrubbers

3. Look for eco-friendly ingredients like grain alcohol (instead of toxic butyl cellosolve), plant oils (rather than petroleum) and plant-oil disinfectants such as eucalyptus (not triclosan).

4. Avoid toxic ingredients such as nonylphenol ethoxylates, antibacterials, ammonia, butyl cellosolve, butyl glycol, ethylene glycol, monobutyl, chlorine bleach, d-limonene, diethanolamine and triethanolamine.

5. Be on the lookout for “greenwashing,” misleading claims regarding product eco-standards. There are no standards for words like nontoxic, eco-safe, environmentally friendly, natural and green. Read the labels and research products before purchasing them, and look for third-party certification. Also note that unless you compost them, biodegradable containers end up in the landfill, where very few things ever degrade.

6. Make your own cleaners with ingredients you already have in your cabinets. These cleaners are less expensive, safer and more environmentally friendly. One of the best sources I’ve found is Apartment Therapy’s 25 Green Cleaning Recipes for the Entire House.

Let me know what you think about green cleaning! Are you already using some of these tips around your home? If so, how do they work for you? If not, which one(s) are you willing to try? Do you have a tried and true recipe for green cleaning? Please share it!

Hands Down the Best Healthy Recipe I’ve Tried: Perfect for Your Pickiest Eater

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By: Mary Pat Baldauf

Picky eaterI’ve been eating healthier for two and a half years now. I best describe my “diet” as simple, clean eating: fresh fruits and vegetables, whole grains, and lean proteins instead of pre-packaged, processed foods or fast food. I love eating this way, but I do occasionally miss some of those comfort foods we all know and love. That all changed when I tried a recipe for Cheesy Taco Bake from The Naked Kitchen. The best way to describe this recipe? A healthy “Hamburger Helper,” without the hamburger. Double this for freezing, ladies. Your kids and/or picky eaters will LOVE it!

Warning: There’s a little upfront work with this recipe as you must pre-make the enchilada sauce and taco seasoning. However, once you make both, you’ll have plenty to use for several batches. In a hurry? You can always use store-bought enchilada sauce and taco seasoning.

Cheesy Taco Bake
(Makes 8-10 servings)

  • 1/4 cup olive oil
  • 2 tbsp whole wheat flour
  • 6 heaping tbsp nutritional yeast
  • 2 tbsp Taco Seasoning (see below)
  • 4 heaping tbsp Homemade Enchilada Sauce (see below)
  • 1 1/4 cup + 1 tbsp low sodium vegetable broth
  • 1 small onion, diced
  • 1 can (15 ounces) no salt added black beans, drained and rinsed
  • 7 ounces organic firm tofu (you can also substitute with quinoa or any other protein source)
  • 8 ounces whole grain pasta of choice, cooked
  • 1/2 cup croutons, finely crushed
  • 1 1/2 cups cooked rice
  • 4-6 ounces shredded cheese

Homemade Enchilada Sauce

  • 1/4 cup olive oil
  • 1 tbsp whole wheat flour
  • 3 tbsp chili powder
  • 12 ounces no salt added tomato paste
  • 2 cups low sodium vegetable broth
  • 1 tsp onion powder
  • 1 tsp cumin
  • 3 cloves garlic, minced
  • sea salt to taste

Homemade Taco Seasoning

  • 2 tbsp chili powder
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp crushed red pepper flakes
  • 1/2 tsp dried oregano
  • 1 tsp paprika
  • 1 tbsp ground cumin
  • 2 tsp sea salt

Preparation

  1. Preheat oven to 350 degrees.
  2. In a medium sauce pan heat olive oil over medium high heat. Once the oil is hot add the flour, reduce heat to low and stir until completely dissolved.
  3. Add in the enchilada sauce and broth. Stir well and then add the nutritional yeast and taco seasoning. Mix well, remove from heat and set aside.
  4. In a large sauté pan add 1 tbsp broth and heat over medium high heat. Add onions and sauté until translucent.
  5. While the onions are cooking, use a fork and mash the tofu into small crumbles. Add the crumbled tofu and black beans to the pan and stir well. Remove from heat.
  6. In a large bowl add the cooked pasta and rice, the onion, bean and tofu mixture and the cheesy enchilada sauce. Stir well and transfer mixture to a 9 x 13 glass baking dish.
  7. Sprinkle the cheese evenly over the top (if using) and then the croutons. Place in the oven for 25-30 minutes. Remove from oven and let cool for 5 minutes before serving.

Enjoy!

Chill Out: Use Your Freezer to Save Money, Make Eating Healthier Easier

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By: Mary Pat Baldauf

My grandmother was the “queen of freezers,” and growing up, I couldn’t figure out why anyone would keep two big freezers full of perfectly good food. But since I’ve started eating healthier, I’ve gotten a small freezer myself; I’ve been amazed by how it not only makes eating healthier easier, but also saves some money in the process.

FreezerI tell people that changing my eating habits hasn’t been that hard; the hard thing has been the preparation and planning that goes into eating healthier. Three years ago, if I didn’t have time to pack my lunch, no problem; I’d drive thru Wendy’s instead. Now, however, I have to think ahead, and my freezer has become my best friend! On weekends, I prepare several meals, divide them into individual servings and pop them in the freezer. That way, a healthy meal is only minutes away.

People often complain that eating healthier is more expensive, but using a freezer can really help keep costs down. One way is by purchasing fruits and vegetables when they’re in season, then putting them in the freezer to use later. When your favorite products are on sale, you can also buy extra to put away in the freezer. For instance, every time Publix has my bread on “buy one, get one free” special, I get two loaves, whether I need them or not, because they freeze perfectly.

Frozen food will stay safe pretty much forever because the microorganisms that lead to spoilage and illness go dormant at or below zero degrees. But not all foods will taste good after defrosting. Lettuce will wilt and mayo will appear curdled, for example. Raw meats and poultry freeze better than prepared ones because the moisture that locks in flavor is lost during cooking.

Here’s some helpful information that I’ve had on my freezer for a while, and I thought it would be great to share. The information, from the Department of Agriculture, indicates how long frozen foods will keep their quality.

Food Months
Casseroles 2 to 3
Frozen dinners, entrees 3 to 4
Ham, hot dogs, lunch meat 1 to 2
Meat: uncooked roasts and steaks 4 to 12
Meat: Ground 3 to 4
Meat: Cooked 2 to 3
Poultry: uncooked whole 12
Poultry: uncooked parts 9
Poultry: cooked 4
Soups and stews 2 to 3
Wild game; uncooked 8 to 12

Did your mother or grandmother have a freezer? Do you have one? How do you use it? What are your tips for a freezer newbie?

Spicy Romance Set in the South from Lexington Resident Synithia Williams

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By: Mary Pat Baldauf

As an environmentalist for a local government, I work with all types of people, but none as awesome as my colleague and friend, Synithia Williams. By day, she is Lexington County’s Environmental Coordinator, a fabulous “partner in grime.” By night, Synithia is a romance writer, and this woman is going places! She didn’t start until 2010, and she has already published two books and is working on more. Synithia is a great local success story, as well as an inspiration to anyone working to make a dream come true.

From her official biography, Synithia Williams has loved romance novels since reading her first one at the age of 13. It was only natural that she would begin penning her own romances soon after. It wasn’t until 2010 that she began to actively pursue her publishing dreams. Her first novel, You Can’t Plan Love, was published in August 2012 by Crimson Romance. When she isn’t writing, this Green Queen, as dubbed by the State Newspaper, works to improve air and water quality, while balancing the needs of her husband and two sons.

Synithia Bookmark

I recently interviewed Synithia about her writing, how her day job sneaks into her novels and what her husband thinks about those steamy love scenes, among other things…

By day, you’re an environmental coordinator; by night, a romance writer. What, if anything, do these two have in common?

Not very much! I did use my experience working in water quality to create a career for the heroine in my first book, You Can’t Plan Love. In my attempt to “write what you know,” I made her an environmental consultant. I also sneak in sustainable habits with some of my characters. The hero in YCPL drives a hybrid, and the heroine in my second book, Worth the Wait, recycles and grows her own vegetables.

Have you always wanted to be an author? How long have you been writing? How did you get started?

I wrote my first book when I was 6 and made a cover for it out of wall paper. So I’ve been a writer for as long as I can remember. I always considered it a hobby and never pursued it seriously, until I saw a co-worker make a big career jump to follow her dream. I figured if she could do that, then I could finish a book. So I made it a goal to complete my novel by the end of the year (2010). I did, and then spent all of 2011 getting feedback, researching the publishing industry, and taking workshops on writing. I started querying e-book publishers in 2012 and couldn’t believe how fortunate I was to have Crimson Romance offer a contract for my first book in May 2012.

Who inspires you, authors or otherwise?

Inspiration is everywhere. When I see people go after their dreams it inspires me to keep writing. When I’m reading a book and the phrasing an author uses or the scene they wrote gets an emotional response out of me, I’m inspired to do the same thing in my writing. I even get inspiration sitting in staff meetings. A random phrase can give me an idea for an entirely new story. I hope that I serve as an inspiration to my boys. I want them to know they can achieve anything they want if they work hard.

What does your husband think about your hot romance novels?

He wants every man I write about to be him! But seriously, he’s very supportive. I could not do this without him. He doesn’t mind me going to writing conferences, or serving on the board of Low County Romance Writers of America. He puts up with my babbling about book ideas and marketing strategies. I’m very lucky to have him.

What is the first thing people want to know about you when they find out that you write romance novels?

If the stories are about me. I think that’s crazy because as open as I can be, I couldn’t put my love life out there like that. I do draw on some life experiences when I write, but all of my stories are from my very vivid imagination.

What is the first thing you want people to know about you as a romance writer?

That I don’t write “typical” romance. Love isn’t easy, so I don’t make falling in love easy for my characters. They all have flaws, some that are hard to overcome and don’t always make my characters likeable. I think this realism is the reason people like my novels. The best compliments I get are from women who can relate to my heroines or when they say my heroes are realistic. But even though I show how hard love can be you will get a happy ending.

What are your plans and/or goals for the future?

To write 2-3 books a year. It seems impossible with a day job and kids, but when I’m focused I can write 2,000 words in one sitting.

What is the greatest misconception about romance novels?

That they are full of weak women and unrealistic storylines. That may be true of romance novels of the past, but today the stories reflect real life. Yes, they are about love and yes everyone ends up happily matched, engaged or married. But what’s wrong with that? There’s too much sadness in the world to shun books that provide a few hours of happiness. They aren’t all erotica as some like to believe. Romance runs the gamut from inspirational stories with just hand holding and a kiss to the more explicit 50 Shades type. If you’ve never read one, find the genre that you’re comfortable with and give it a try

What advice do you have for someone who wants to publish a novel?

Keep writing! I wrote my second book before I had a contract for the first. If you’re researching about writing and publishing, your writing style should improve, and if your first book doesn’t sell then your second or third might. Learn everything there is to know about publishing (traditional, e-publishing and self publishing). There are a lot of options for writers now, and there’s no reason to enter the field without any knowledge.

Anything else you’d like to add?

I appreciate the chance to connect with your readers and hopefully introduce them to my corner of the world. People can connect with me on line on my website www.synithiawilliams.com, Facebook (www.facebook.com/synithiarwilliams) or Twitter (www.twitter.com/@SynithiaW).

For more about Synithia and/or her books, visit www.synithiawilliams.com.

Lexington Medical Center Leads “Green” Health Care Movement in South Carolina

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By: Mary Pat Baldauf

What’s the first thing you notice when entering Lexington Medical Center’s Medical Park Two? Perhaps it is the rich woodwork or the beautiful steel and glass stairway. Or maybe you notice just how many people come in and out of that building, as evidenced by the bustling parking lot. But one of the most fascinating things about Lexington Medical Park Two isn’t the grand design or occupancy rate, but the round glass seal designating the building as a LEED Silver Certified facility.

lmp2

As a sustainability professional by day, I hear a lot about LEED, but don’t often see it put into practice. I recently visited Lexington Medical Park Two for the first time to see my ob/gyn, who recently relocated his practice to Lexington Medical Center. While it’s hard to get excited about those annual visits, I was thrilled to see the LEED seal as I headed upstairs. I knew immediately that I wanted to feature this building in an upcoming blog post.

For those of you who may not be familiar with LEED (Leadership in Energy and Environmental Design), it is an internationally recognized green building program that provides a framework for identifying and implementing practical and measurable green building design, construction, operations and maintenance solutions. LEED allows building owners and operators to impact their building’s performance and bottom line, while providing healthy indoor spaces for a building’s occupants.

So what exactly does this mean for Lexington Medical Park Two? For starters, it boasts the following eco-friendly characteristics:

  • More than 75% of construction waste was recycled instead of sent to a landfill.
  • Construction materials had a high recycled content, including fly ash for concrete in the parking deck, reinforcing steel for concrete, structural steel in building framing and metal studs to support walls. And, materials came from regional suppliers to reduce emission caused by transportation.
  • Energy-efficient white roofing that reflects the sun, improved building insulation and energy-efficient windows reduce the amount of heating and air conditioning needed by 30%.
  • The building uses an existing retention pond to minimize the impact of storm water runoff into rivers and streams.
  • Bike racks and showers encourage workers to bike to work.
  • The building has water-conserving plumbing fixtures in restrooms.
  • The air conditioning equipment uses refrigerants that are less damaging to the earth’s ozone layer.
  • The project used paint, carpets, adhesives, sealants and composite wood products that cause the least amount of chemicals to be emitted.
  • Janitor closets are specially sealed to ensure cleaning chemicals stored there don’t get re-circulated into the building.

And you think that is impressive? How about this: Lexington Medical Park Two was the first LEED-certified health care building in South Carolina.

If you’re like me, you’re usually in a hurry when you’re headed to an appointment with your doctor. But if you have a few extra minutes, take a look around Lexington Medical Park Two; it’s as attractive as it is sustainable. And while you’re there, thank your doctor for practicing in a LEED-certified building. It’s not only a more environmentally-friendly building; it’s a healthier building for staff and patients.

My New Go-To Breakfast: Overnight Oats

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By: Mary Pat Baldauf

I was hoping that things would settle down after the holidays, but now it’s just a different kind of busy! I’m working on some upcoming stories on a local romance writer and a Lexington Medical Center green building, but for now, I want to share my favorite new recipe: Overnight Oats.

Refrigerated oatmeal may sound a little odd, but trust me, it’s fabulous, not to mention a fast healthy start to your morning. On Sunday, I make five jars and have breakfast for the whole week. Check it out, and let me know what you think!

Overnight OatsOvernight Oats
Ingredients (1 breakfast)

  • 1/4 cup old fashioned oats
  • 1/2 cup milk (I use plain light soy)
  • 1/4 medium banana, sliced
  • 1/2 tbsp chia seeds
  • 1/2 cup fruit of your choice (fresh or frozen ok)
  • Honey to taste

Instructions

  1. Place all the ingredients in a container. (I use an eight-ounce Mason jar because I like using glass, plus they are so cute!)
  2. Cover, shake and refrigerate overnight.

51 Ways to Be Good to Your Joints

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By: Mary Pat Baldauf

This year, resolve to be good to your joints! This great article from Arthritis Today lists 51 ways to improve your joint health. Even though you may not have arthritis, it’s important to protect your joints to maximize their use, mobility and function for as long as we can.

HealthyJointBLOGimage-645x368

There are several items in particular that I need to work on:

Stttrrreeetttccchhh. Stretching isn’t just for workouts anymore. Take breaks throughout the day, including at your office, to get re-energized and help keep your muscles and ligaments flexible and strong.

Compute comfortably. Your upper body should be spaced 20 to 26 inches from your computer monitor, the top of which should be at an even line with the top of your head when your head is in neutral position. Your arms should hang comfortably at your sides, elbows at a right angle, with your wrists relaxed while typing.

Sit and stand. Neither sitting nor standing on your feet all day is good for you. When possible, alternate between the two to prevent locking yourself in one position. If your job primarily involves sitting, take a break and stand up every 30 minutes or so.

Check out the article and see how you can be kind to your joints in 2013.

Do you have any joint issues? What is your favorite tip to either take care of it or help prevent joint pain flare up?

Our 2012 Blogging Year in Review!

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As we move into 2013, we thought it only appropriate to take a look back at 2012 and share with you some of the data from our year in blogging.  (If you click on any of the images below, you will get an enlarged view.)  Thanks to all of our readers for helping to make the Every Woman Blog a success!  And a special thanks to our amazing bloggers who truly bring this blog to life and share their lives with us!

We hope you enjoy taking a look back at 2012 with us :)

Your 2012 year in bloggingYour 2012 year in blogging-1Your 2012 year in blogging-2Your 2012 year in blogging-3Your 2012 year in blogging-4

How to Instantly Feel Better in Your Bod

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By: Mary Pat Baldauf

Whether you’re a few pounds heavier than you’d hoped or feeling less than svelte in a particular outfit, we all have those days that we hate the way we look. Mine came last night when I was trying on clothes at a local department store. Faced with the harsh lights of the dressing room and a very revealing three-way mirror, it seemed like every pair of jeans instantly turned me into the Goodyear blimp.

Up more than a few pounds from my recent personal best, I was particularly hard on myself. I actually made the following comments to my sister, who was shopping with me:

“Oh my gosh, I look worse than I did before I lost all of that weight.”
“I am huge!”
“I look horrible!”

Thankfully, my sister was quite supportive and reminded me that while I may have gained some weight from my recent low, I am still in a far better place that I was seventy-five to eighty pounds ago. She also told me that I was “looking a little gaunt” at that low weight, which I don’t agree with, but was nice to hear nonetheless.

For those days that you don’t have a supportive friend like Sister with you, I recommend that you read and bookmark LMSW Glenda Gleissner’s: ‘I Feel Fat’: How to Feel Instantly Better in Your Body. In this post, Gleissner features ten tools to boost your mood when you’re having body image issues. Last night, I made use of several of the tools Gleissner mentions:

Support: Gleissner says that connecting with others can actually help squash some of the perfectionism and criticism tied to body dissatisfaction. I’m thankful that Sister was with me last night to help put things into perspective.

Appreciate: I reminded myself that while my weight is up a little, my body has been on an incredible journey in the last two years. And as a result, I am stronger and healthier: my blood pressure is down and my endurance is up.

There are also a couple of tools Gleissner mentions that I need to use:

Stop Comparing: In the very dressing room I derided myself in, I also compared myself to both my sister and my thinner self. While making comparisons is easy to do, we are neither better than nor less than anyone on this earth, we are just us. I need to learn to celebrate that.

Have Compassion: Gleissner asserts that when we have a body image issue, we are often feeling bad about something else; beating up our body is simply a go-to negative coping mechanism. She recommends doing something nice for yourself instead of beating yourself up.

In closing, I’m curious what kind of body image issues you might have and how you deal with them. Anything in Gleissner’s post that you either use or will try to use? Thoughts on body image in general?