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034: Can "Good" hinder "Great"?

Oh boy! I feel like I've committed heresy just asking, "Are 'dreams' getting in your way?" To myself, my kids, friends and family I've promoted to NEVER give up on dreams. "DREAM" plaques hang on walls and goodness knows how many presentations have been centered on this foundation. But, I always want to podcast with honesty and be okay posing questions so ALL of us grow. Maybe you listen today and it doesn't resonate. But maybe, some day down the road, you'll need to properly place dreams that are weighing you down so you can live full and well.

I was at a low recently; I pondered things that hadn't happened, things that seemed impossible even after trying so hard. As I laid my head down one night I had all the "WHY, WHY, WHY?" questions going through my head. And in the next moment it came to me: "MAYBE dreaming has gotten in your way." WHAT?!!! It was like a slap of awakening. I had focused so hard on the "dream".... thinking that this month or year would be the magical one. What really happened was I ended up holding so tightly that I became STUCK. Super stuck. Unfulfilled dreams began to drag me down. When this happens our hands aren't open. Our hearts aren't open. Our minds aren't open. All we see is what ISN'T happening.... although it feels good, beautiful and right. But, has it become an idol that keeps us burdened instead of free?

Evaluate the place of "DREAMS" in your life and ask yourself the hard, hard question: "What if my dreams are getting in my way?" And how do I release GOOD in order to accept GREAT in its time?

RESOURCES

• Get Unstuck, Stay Unstuck by Jennifer Allwood (book)

OTHER EPISODES YOU MIGHT ENJOY

• Biting Back at Stress: Part One & Part Two
• What is the Well on Less Concept?- Episode #23
• Stuff or Time? Concept- Episode #24

Find me on: WELL ON LESS Website • Facebook • Instagram • Twitter

--- Support this podcast: https://anchor.fm/leah-hendershot/support

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033: Being Reluctant, Taking the Bite Anyway

* PART 4 & 5 from Episode #32*

I had BIG TIME imposter syndrome recording this, but my hope is that the simple things that've helped me might help you. You CAN begin to take a bite out of the stress and anxiety elephant. We live in an anxious world. Our lives were supposed to get simpler and easier, right? When I saw how stress was physically effecting my body I knew I would need to get uncomfortable in other ways so I could have greater ease in my everyday.

If you feel like you're living in an ever-brooding anxiousness, may these 5 simple changes be a great start and new perspective!

1. Identify Absolute Non-Negotiable Priorities for the day
2. Arrest Unrealistic Expectations
3. Arrest the words "Normal" and "Balance"
4. Accept being a Reluctant Scheduler (Parts 1-3 help you learn how)
5. Give Yourself Permission to Do Nothing

RESOURCES

• Inspired Destiny by Dr. John. F Demartini (helps with identifying true priorities in life)

OTHER EPISODES YOU MIGHT ENJOY

• What is the Well on Less Concept?- Episode #23
• Stuff or Time? Concept- Episode #24

Find me on: WELL ON LESS Website • Facebook • Instagram

Support this podcast: https://anchor.fm/leah-hendershot/support

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032: Eating the Stress-Elephant, One Bite at a Time

I had BIG TIME imposter syndrome recording this, but my hope is that the simple things that've helped me might help you. You CAN begin to take a bite out of the stress and anxiety elephant. We live in an anxious world. Our lives were supposed to get simpler and easier, right? When I saw how stress was physically effecting my body I knew I would need to get uncomfortable in other ways so I could have greater ease in my everyday.

If you feel like you're living in an ever-brooding anxiousness, may these 5 simple changes be a great start and new perspective!

1. Identify Absolute Non-Negotiable Priorities for the day
2. Arrest Unrealistic Expectations
3. Arrest the words "Normal" and "Balance"

PART 4 & 5 in Episode #33

RESOURCES

• Inspired Destiny by Dr. John. F Demartini (helps with identifying true priorities in life)

OTHER EPISODES YOU MIGHT ENJOY

• What is the Well on Less Concept?- Episode #23
• Stuff or Time? Concept- Episode #24

Find me on: WELL ON LESS Website • Facebook • Instagram

Support this podcast: https://anchor.fm/leah-hendershot/support

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031: So you want to level up your immune support game?

We're honest around these parts, so this episode will hit home.... but is delivered with a whole lotta love. Strong immune systems ALSO have household and environmental toxins eliminated as much as possible. It also includes protecting sleep (as much as possible) and being aware of what you're consuming. We could go on for days! BUT.... as you listen remember it's SIMPLE steps, not overnight, drastic changes that lead to consistent, long-term health. SIMPLE SWITCHES is what I like to call them. I hope you gain some AH-HA! moments this episode.

Once again, GRAB A NOTEPAD!

RESOURCES

• Wool Dryer Balls to replace softener smell (just add essential oils)
• Bon Ami Cleaner (Amazon link) I've found it much cheaper at Target, though.
• Love Candles? This dōTERRA Aroma Essentials Starter Kit with diffuser is a great switch!
• Starter dōTERRA Immune Support oils set with added oils Humidifier + BONUS Lemon Eucalyptus & Wild Orange

OTHER EPISODES YOU MIGHT ENJOY

• Toxin Knockout Series- Episode #9 - #13
• Food Series- Episode #2 to #8
• Get Prepped Series- Beginning with Episode #27

Find me on: WELL ON LESS Website • Facebook • Instagram

Support this podcast: https://anchor.fm/leah-hendershot/support

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030: So you want to have an immune system arsenal for winter (and always)?

This is a difficult subject to condense so hang on for PART 2 next week! The more I added to my notes the more I realized we've been covering all of this all along. With the TOXIN KNOCKOUT SERIES (#9 to #13) and FOOD SERIES (#2 - #8) all all the other episodes we've been addressing overall health, which directly impacts your immune health. Everything is connected. We cannot isolate anything in nature and neither should we isolate anything in health.

Although hard to pair down, I'm sharing personal results and experiences over 15 years, focusing on what is great for internal fortification. At the end I talked about why we rely heavily on dōTERRA oils and supplements. Those were a game changer for increasing how wide a range we could take care of from home.

GRAB A NOTEPAD! In the next episode we're covering household environment, simple healthier switches for everyday items and lifestyle.

RESOURCES

• Book: Gut-Brain Connection: Gut & Psychology Syndrome by Natasha Campbell-McBride
• Bone Broth- Episode #8
• Fermented Foods- Episode #8 & Episode #29
• Effer-C Electrolyte Drink
• Liposomal Vitamin C
• Quercitin Complex by Solgar
• Colloidal Silver & Elderberry syrup from Darby Farms, Union Mills, NC
• Starter dōTERRA Immune Support oils set with diffuser
• Starter dōTERRA Immune Support oils set with added Greens, Turmeric, OnGuard Softgel, Copaiba & PB Assist+

OTHER EPISODES YOU MIGHT ENJOY

• Toxin Knockout Series- Episode #9 - #13
• Food Series- Episode #2 to #8
• Get Prepped Series- Beginning with Episode #27

Find me on: WELL ON LESS Website • Facebook • Instagram

Support this podcast: https://anchor.fm/leah-hendershot/support

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029: So You Want to Ferment some foods? Start Prepping Now!

Fermenting might be my #2 fav real-food (the first is nutrient dense bone broth-- Episode #5). Fermented foods were never introduced to me as a kid so it was, and still is, fascinating how we can preserve food AND get gut + brain + health boosting benefits at the same time. Did you know our digestive systems are seriously lacking in the diverse microbiome our ancestors possessed? Good news! We can work on regaining it one jar of bubbly goodness at a time. Fermenting and culturing foods is a lot of fun and even kids find it fascinating and delicious!

P.S. I was wrong on the bar mop towels as a cover, it's FLOUR SACK TOWELS.

Today we covered:

1. Why fermented/cultured food is just SO, SO GOOD for you!
2. Top 2 starter books
3. The YES and NOs of containers, utensils, weights, covers and salt
4. Top 3 fermented/cultured foods you should begin with (easy!)

RESOURCES

• Books: Cultured Food for Life by Schwenk & Fermented Vegetables by Shockey
• Book: Gut-Brain Connection: Gut & Psychology Syndrome by Natasha Campbell-McBride
• Kombucha Scoby: Ask friends/search local or Kombucha Culture/Scoby
• Milk Kefir: Ask friends/search local or Milk Kefir Grains
• Wooden Tamper for pressing out brine in veggies
• Crocks/Containers: Look local, ask around (NO cracks or chips on inside) or Basic Small • Classic Pricier • Quart Mason Jars
• Plastic Jar Lids (after fermentation, for fridge storage or if ferment will not touch food)
• Weights: Glass, Quart size • Ceramic weights appropriate for your larger crock (1 gal, 5 gal, etc.)
• Cover: Flour Sack Towels (Simply secure with a rubber band)
• Airlocks for Mason Jars
• Himalayan Sea Salt

* RECIPES to TOP 3 BEGINNING FERMENTS *

OTHER EPISODES YOU MIGHT ENJOY

• Food Series- Episode #2 to #8
• Get Prepped Series- Beginning with Episode #27

Find me on: WELL ON LESS Website • Facebook • Instagram

Support this podcast: https://anchor.fm/leah-hendershot/support

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028: So You Want to Garden? Start Prepping Now!

Fall and winter are a great time to gather supplies, prep and plan for your spring garden. Whether an old pro or newbie, a HUGE perk is that growing food is the same process over and over! There will be failures and successes every year but being well prepared sets you up for success.... and saves you money in the long run.

1. What you need to begin observing in your garden space(s)
2. How to save a lot of time and money by picking up garden tools and necessities now
3. Begin planning out what you want to grow, what will go where and how this impacts the seeds and plants you'll purchase
4. Why thinking about soil, amendments and protection measures matters (yes, you need to protect soil)

RESOURCES

• Kansas Garden Guide.pdf (Search your local extension center for a guide specific to your region)
• In The Dirt Garden Series begins with Episode #15
• Straw Bale Gardening w/Joel Karsten- Episode #17
• Compost & Planning- Episode #20
• Pics of my garden plans: Summer Plans (with notes on what did well & what didn't) • Fall Planting • After (Revisions for next year's layout)

Find me on: WELL ON LESS Website • Facebook • Instagram

Support this podcast: https://anchor.fm/leah-hendershot/support

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027: So You Want to Can Food? Where do you begin?

Most popular comments when showing home-canned goods? --> "I wish I knew how to can!" or "I want to learn how to can!" While nothing would thrill me more than to make a course on this (I'm contemplating it, but it's a big project!), the best time to start gathering supplies is NOW. Fall is upon us, people are clearing out garages and closets, canning supplies aren't as in high-demand and purchasing/finding what you need in small increments makes canning affordable, not overwhelming! Come spring, you'll be ready.

We talked about where to begin looking for supplies, the whats of pressure canners, jars, essential tools, accessories, canning books and where you can begin to learn and increase your confidence. Come spring I want you to be able to grab some strawberries and JUMP IN to your first canning batch. (Jumping in is the gateway to all things HOMEMADE.)

*NOTE*: I forgot to mention: 16/23/etc. quart canner is the amount of water the canner holds, not actual quart jars it holds.

RESOURCES

• My Presto® 16-Quart Pressure Canner and Cooker 01745 (weight only, no gauge)
• Presto 23-Quart Pressure Canner and Cooker 01781 (weight and gauge combo)
• Dream Pressure Canner: All American 921
• Canning Accessories Package
• Pomona's Pectin (I find this cheapest at Natural Grocers) but you can purchase online HERE
• Sure-Jell Pectin (not what I use but lots of people like it)
• Ball Book of Canning & Preserving
• Canning Basics Class from The Homesteading Family - FREE basics course

Find me on: WELL ON LESS Website • Facebook • Instagram

Support this podcast: https://anchor.fm/leah-hendershot/support

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025: The Power of Acting On "I need a break!"

I NEED A BREAK!! The best, most intentional, of us struggle with this on the daily. Then it builds until everything becomes too much. Sometimes we're forced into a break (no good!), sometimes we recognize when we're overloaded, and sometimes it's just a gut-check we know we need to act upon. When we need direction, I believe one of the best things to do is SHUT IT ALL DOWN (as much as possible). Keep the life basics going and strip away any and all extras. It's absolutely amazing how we are created to realign by realigning with our highest priorities.

Sometimes our overwhelm (MINE!) is born in a need for achievement we've adsorbed from outside sources. Our quote for the podcast > COMPETITION: No work noble or lastingly good can come of emulation any more than of greed: I think the motives of spiritually the same. - George MacDonald

How did I shut down a lot of overwhelm for 2 weeks? I talked about it today on the podcast.

RESOURCES

• Get Unstuck, Stay Unstuck by Jennifer Allwood
• Inspired Destiny by John D. Martini (Not mentioned in podcast but a fav about finding fulfillment by identifying your highest priorities)

Find me on: WELL ON LESS Website • Facebook • Instagram

Support this podcast: https://anchor.fm/leah-hendershot/support

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025: Flourishing & Learning on a Small Homestead

A lot of growth can happen in 6 years! It also doesn't take much time to fall in love with the homesteading lifestyle. Anna & Caroline Jackson (mom & daughter) began small-steading with a simple love for animals, the young desire for a horse and opportunity for learning. It's now turned into goats, chickens, dogs, cats and rabbits.... along with gardening and raising animals.

We had lot of laughs, tips around goats (and their subsequent low will to live)..... but also got a little serious about the goals of homesteading, the gifts it brings to family and how jumping in ASAP is the the best advice.

Caroline leaves for vet school soon, so we chatted about the homestead's influence on her and her personal dreams for homesteading.

RESOURCES

• Holistic Hollow Instagram (Also contact for info on purchasing the cutest AKC registered Golden Retrievers)

Find me on: WELL ON LESS Website • Facebook • Instagram

Support this podcast: https://anchor.fm/leah-hendershot/support

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024: Time is the Currency

Stuff. Oh boy! Material stuff, mental stuff, emotional stuff, parenting stuff…. and on and on.

Material stuff is an easy example we can all relate to and why sharing the concept of living "Well on Less" is important. The most basic reason for pursuing WOL? Because TIME is really what we’re up against. It’s THE currency we all wish we had more of. I realized that holding onto stuff wasn't a result of actually needing it, it was because I wanted to hold onto time...... and because of that thinking I was burning through more of my precious time now and in the future.

We can either deposit into future time by lightening our loads and lives now...... or we can rob future time by shuffling baggage around over and over. Change is not overnight and it shouldn't be. Ingrained thinking, habits and actions need to evolve and you need to work through them. But remember: Grace with conviction and vision leads to great change. Your TIME is worth it.

TIME ROBBERS! .pdf HERE

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023: Less, with Joy = Fulfillment

Life gives us lessons we aren't looking for. In time we become grateful for the hard --> turned beautiful. 

Several years ago life began to teach us the pain of losing loved ones AND new perspectives about what is really important in life. The concept of Well on Less can be taken into a 1,000 areas of your life. It's NOT a call to live the rest of your days with zero material things and zero people in your life.... but quite the opposite. It's a gift. The gift to live with what you really need and enjoy WITHOUT the burden of consume, chase and complicate.

More DOES NOT equal WORTH.... but LESS, WITH JOY, can bring FULFILLMENT.

Long term change needs baby steps. Not overwhelm and not perfect.

What's sucking life, joy and time out of you? Get tough with yourself. Get down to the nitty gritty. Identify it and say: That's enough. This is not bringing to my life what I thought it would and I'm trapped in a cycle. 

And sometimes all it takes it saying: "This is TOO MUCH and I won't let it rob me any more."... And daily repeating it to yourself over and over and over until it you feel/see/create lightness in your life. You're worth a light life, not a burdened one.

TOO MUCH! .pdf HERE

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#022: Joy In Every Planting Season

So, this one time I met someone really cool..... For real, though, I met Samantha Taylor through a local backyard gardening FB group. She was up for some gardening talk: "YES! One of my people!" She came to see my first-year garden and we talked for hours! Self-educated, it blows my mind how quickly she's created such a beautiful space in her backyard. We met at her house for a garden tour and then a relaxed chat. We covered everything from fav Spring and Fall crops, successes and failures, growing and saving from seed, to soil and the joy of gardening. It was a blast! You never regret reaching into your community. I know you'll enjoy and learn a ton from this episode.

P.S. We had some furry friends in the room, in case you hear them joining us :)

RESOURCES

• Find your Extension Center
• Charles Dowding: Healthy Soil, No Dig, Fewer Weeds- WOW! Mesmerizing gardens.
• Simple Living Alaska

PLANNING

• Johnny's Selected Seeds
• Territorial Seed Co
• Baker Creek Seeds
• Seed Saver's Exchange
• Victory Seeds

Veggie Garden Planting Guide & Calendar (Specific to KS)

Planning Your Garden Video (K-State)

This is part of our IN THE DIRT podcast series! Begins with podcast #15!

Find me on: WELL ON LESS Website • Facebook • Instagram

Support this podcast: https://anchor.fm/leah-hendershot/support

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021: Pinching, Planting & Production

We're rounding out the In the Dirt Series with a few more tips on tomatoes, peppers and garlic. I mean, you gotta make sure the salsa basics thrive! What is summer without fresh salsa? We talk about pinching for growth, planting for strength and paying attention to see what is need for good production. You want your work to be worth it!

Did you know you can plant tomatoes sideways? Or what DETERMINATE and INDETERMINATE mean? What if your tomatoes or peppers form blooms but no fruit? Do you know when you should REALLY plant garlic for nice, full and fragrant bulbs? It's time to tuck some tips away. Test, try and see how it works for you!

Resources

• Tomato Trench Planting
• Organic Garden Tone Fertilizer for tomatoes
• Organic Plant Tone with higher nitrogen for pepper plants
• Hood River Garlic Seed + garlic education (save a few bulbs you grow so you don't have to purchase again)

This is part of our IN THE DIRT podcast series!

Find me on: WELL ON LESS Website • Facebook • Instagram

Support this podcast: https://anchor.fm/leah-hendershot/support

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#020: Break it down & Plan it Out!

These seem like basics things to talk about, but they are crucial (just like our last episode) to making sure gardening doesn't seem to overwhelming. We are always going for WELL ON LESS. Back to my gardening motto: Grow something & keep learning.

I admit, I'm not a compost guru but I've tried a lot of methods (and dreamed of others). Today's podcast gives you some quick experiences, tips and great references for making compost less intimidating. When it comes to garden planning, it's not complicated...... if you take a little time for prep and tap into a few resources. I'm sharing both local and nationwide links to make your life easier. Of course, just TRYING gives you loads of experience, but gardening start needs to be simple and not break the bank. An expensive garden is a garden people give up on!

Compost

• Let It Rot, by Stu Campbell - The Gardener's Guide to Composting
• Composting & More video (K-State)
• Find your Extension Center
• Composting with Worms (K-State)
• FREE Composting Guide.pdf

Planning

• Veggie Garden Planting Guide & Calendar (Specific to KS)
• Planning Your Garden Video (K-State)
• Garden journal HERE or HERE.... or grab a bullet journal or notebook.
• Heirloom Seed companies: Seed Saver's Exchange, Baker Creek Seeds & Victory Seeds (to name a few)

This is part of our IN THE DIRT podcast series!

Find me on: WELL ON LESS Website • Facebook • Instagram

Support this podcast: https://anchor.fm/leah-hendershot/support

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#019: Basics for Getting Back in the Dirt

Yeah...... we're a little off on what should come first in this series, but it never hurts to visit basic gardening tips. This is part one of a collection of wisdom from others + personal gardening experience. There's no way we can cover it all, but it's less overwhelming. WIN! Your garden isn’t only about putting plants in the ground. It’s about creating an ecosystem of diversity so everything thrives and works in harmony. Nature doesn't balance itself with absolute perfection, and neither will your garden.... and that's 100% okay. Enjoy the experience.

Soil

• Back to Eden Gardening Film
• The Biggest Little Farm
• Find your Extension Center
• Book: Teaming with Microbes by Jeff Lowenfels

Fertilizing

• Garden Tone for veggies
• Dr. Earth Pump & Grow

Pests

• Cabbage Netting
• Diatomaceous Earth
• First Saturday Lime (This will last a long while!)

This is part of our IN THE DIRT podcast series!

Find me on: WELL ON LESS Website • Facebook • Instagram

Support this podcast: https://anchor.fm/leah-hendershot/support

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018: Regenerating Soil & Love for the Land

Rachael and Ben Pritchard homestead on five acres in the foothills on the NC mountains. Pigs, chickens, cows and bees have come to grace their place over time. They took a much-overworked and depleted garden and brought it back to life using no-till methods AND raised beds. Today we talked with Rachael about their old homestead and why they decided to grow things differently than the last 100+ years. She shared why she loves raised beds, how to create them, LOADS of other regenerative gardening tips and how to learn what’s best to grow where you’re at!

Here are some of her favorite resources:

• Rachael's Instagram: rachael_mama3
• Joel's Salatin: The Lunatic Farmer that every homesteader loves & at Polyface Farm
• Back to Eden Gardening Film
• BTE Gardening Book: Growing Food God's Way by David Devine
• Appalachias Homestead w/Patara Marlow

This is part of our IN THE DIRT podcast series!

Find me on: WELL ON LESS Website • Facebook • Instagram

Support this podcast: https://anchor.fm/leah-hendershot/support

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017: Pioneering Easier Gardening

Growing up on a farm, Joel Karsten remembers questioning why certain weeds grew better in broken down straw bales. It wasn't until after graduating college and wanting to begin a garden of his own (on a budget), that he remembered those special bales. After some experimentation he quickly knew the same would work for vegetables, flowers and fruits.... and anyone could learn how to grow this way, too!

Joel is the author of 5 books on this subject and has a TEDX talk on how straw bale gardening can supply extended growing seasons and fresh produce to people in third world countries. He speaks and travels around the world, spreading the word on how straw bale gardening can work anywhere... even in the Arctic Circle! (Yes, for real!)

Today Joel naturally answered a lot of question:

• His roots and how the idea came to fruition
• How to source, condition and water bales + what other media you can grow things in!
• What doesn't grow best in bales (very little)
• The extra benefits of gardening this way

SBG Shop: Purchase Joel's books and BaleBuster blend

Joel's Books:

• Straw Bale Gardening Book (2019 update)
• Straw Bale Solution Book (Creative ideas for SBGing)

Online & Social Media Connections:

• TEDX Talk
• Website: StrawBaleGardens.com
• YouTube: Loads of Ideas & Solutions
• Facebook: Learn to Grow A Straw Bale Garden
• Instagram: Straw Bale Gardening Club
• NY Times Article: Grasping At Straws

This is part of our IN THE DIRT podcast series!

Find me on: WELL ON LESS Website • Facebook • Instagram

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016: Back to our Roots + Community Flourishing

Today we threw it back to my NC hometown roots, interviewing Lindy Abrams.... who also happens to be someone I enjoyed HS art class with back in the day! Full circle moment.

Over the last 15 years Lindy has worked on many organic farms and has been a greenhouse organic transplant grower for farms all over the country. She’s currently returned to her hometown where she started a community garden called Ruff'ton Roots. There she teaches gardening to the volunteers and donates all of what they produce to local food relief organizations.

She came to growing food during the financial crisis of 2008 and has seen gardening interest rise and fall with the economy and world events…. and here we are again. On the side she’s a gardener, landscaper and tree nursery assistant.

In today's chat, she talks about how to decide what to grow, how to find out what will grow where you live and the importance of just getting started.... plus a whole lot of other goodies from her 15 years of experience. We talked about no-till gardening and how to keep weeds at bay, too.

• Lindy's Fav Gardening Book: The Market Gardener by Jean-Martin Fortier | Amazon or Thriftbooks (or Thriftbooks Rewards)
• 6 mil garden sheeting & Wire Stakes

Ruff'ton Roots Links:

• Facebook: Ruff'ton Roots Community Garden
• Webpage: Ruff'ton Roots & YouTube Video
• Instagram: Ruff'ton Roots

Don't forget our podcast FOOD SERIES!

Find me on: WELL ON LESS Website • Facebook • Instagram

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015: Grow Something. Anything!

What do I get more excited about than bone broth? Growing food... growing SOMETHING to eat!

While it's always been a part of my life (since childhood) it wasn't until about 10 years ago I threw some beans and strawberries in a sunny spot and gave it a go. That was the hook. By the next year we had chickens, I began a small straw bale garden and the love for GROWING was sealed. So, a new series has begun! Let's talk about getting in the dirt (even if you prefer gloves).

Today we went back to my roots and talked about how I got started + sharing why the "handwriting on the wall" is to begin growing SOMETHING for your family and reaching out around you.

• K-State Garden Hour: FREE for anyone. They are tailored to Kansas, but I know you can learn a ton from them!

Gardening Roots Post with early-years pics coming soon! Stay up to date on my Facebook Page: Flourishing Roots

REFERENCES from today's episode:

• FOOD SERIES
• TOXIN KNOCKOUT SERIES

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014: Bringing Toxin-less Home

Let's take a break! Whew! If you made it through both the Food AND Toxin Knockout Series you might be overwhelmed..... but surely MORE encouraged.

Today we "brought it home". A little encouragement and real life talk on how small steps lead to long term changes; then I shared a "DAY IN THE LIFE" of our household. I'm taking you step-by-step through an average day at the Shot home: what and how we use non-toxic personal care, fragrance, cleaners, household items and keep toxins out of our food as much as possible. Real life application, not just good intentions!

• WOL Podcast Feedback: What questions do you have from the two series? What would you like to learn more about? Click and let me know!
• Evaluate what you use each day: DAY & HOME EVALUATION. pdf

A Day in the Life Blog Post:Loads of links and sources for what I talked about today!

REFERENCES from today's episode:

• TOXIN KNOCKOUT SERIES
• FOOD SERIES

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013: Worst Fragrance... Better Ways

I get it. No one wants to be stinky. No one wants their home to smell stale or dirty. But.... the smell-goods come at a toxic price. I know, it breaks the heart. We have memories and attachments to specific smells. We have favorite scents for body, home and laundry..... and just about anything else. THEY ARE EVERYWHERE! It's hard to imagine giving them up! The painful part is realizing they are massive endocrine, respiratory and mood disruptors (to name a few).

But..... TAKE A BREATH! (Hopefully your last of toxic fragrances.) DON'T PANIC. There are simple ways to ditch toxic fragrances and become aware of where they're hiding. Understanding how much can be hidden under the "FRAGRANCE" listing is shocking. We also briefly talk about how fragrances/aromas/smells are processed in the brain and why it's important you smell pure substances. As you begin to throw out toxins you'll be surprised at how sensitive you become when exposed to them again. Like me, you'll be wondering: HOW DID I NOT NOTICE!!! Take heart! There's a lot out there to help us switch TOXIC for PURE.

The Dirty on Fragrances Blog Post:Recap + sources for cleaner aromas and fragrances.

REFERENCES from today's episode:

• WOL Podcast #9: Toxins Are Lurking
• WOL Podcast #10: The Dirty on Cleaning
• WOL Podcast #11: The Dirty on Your Skin
• WOL Podcast #12: The Dirty on Household Items
• EWG.org website & Think Dirty website for clean product scanning. App on Apple.App on Google Play.

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012: Cleaning up Everyday-Use

When thinking about toxins most people don't think about items they use everyday to make life MUCH easier. Water bottles, storage containers, cooking tools, food coverings, bedding, mattresses, etc. We eat, drink, sleep, store and use these everyday, which means it matters what they're made of! They touch our skin and go into our food and bodies. Identifying how to slowly replace these creates a mini-awakening to how small changes make a huge difference in your health. If the first step is simply purchasing a glass or stainless water bottle, call it success and move on towards the next item. Before you know it, you'll be upgrading your home to more toxin-free products (and also saving money!).

The Dirty on Household Items Blog Post: What are our fav products to replace those that can be toxic? What should you be evaluating out of your cabinet and how can you most efficiently begin to replace them with health-promoting goods?

REFERENCES from today's episode:

• WOL Podcast #9: Toxins Are Lurking
• WOL Podcast #10: The Dirty on Cleaning
• WOL Podcast #11: The Dirty on Your Skin
• EWG.org website & Think Dirty website for clean product scanning. App on Apple.App on Google Play.

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011: Let's NOT Glow (with Toxins)

YIKES! This episode might be a little shocking. A little scary. The average woman applies 160 chemicals to her skin EVERY DAY! You might think: How is this acceptable? The truth: there is NO legal requirement for any cosmetic manufacturer to test their product for safety before going on the market. This is a major market of "greenwashing". Currently only 11 ingredients are prohibited by the FDA in personal care products (out of over 40K). Think of ALL you apply, smell, spray and wash your body with each day. Is it clean? We can solve that. One change at a time!

The Dirty on Your Skin - Blog Post: What are some of the biggest offenders? How does it effect us? How can I identify these while I'm in the store or shopping online? What are some simple brands we trust?

REFERENCES from today's episode:

1. WOL Podcast #9: Toxins Are Lurking
2. WOL Podcast #10: The Dirty on Cleaning
3. EWG.org website & Think Dirty website for clean product scanning. App on Apple.App on Google Play.

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Support this podcast: https://anchor.fm/leah-hendershot/support

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010: All That Glitters Isn't Clean

Where are the major toxins lurking in your home? Under your sink! Household cleaners dominate our cabinet space....for NO good reason. Today we talked about why these toxins are so very bad but ALSO why they can be the easiest to ditch. We strive to live WELL on LESS.... which includes throwing out "extras" holding your body back from optimal health. What are the top offenders? Why do we need a critical eye when we purchase a cleaner or spray off the shelf? How can we make some easy-peasy switches? Let's get to it and get your home truly clean.

• Get my FREE Easy Clean Switches. pdf HERE!

The Dirty on Clean - Blog Post: What are some of the biggest things to look out for when shopping? What are some simple solutions and brands we trust?

REFERENCES from today's episode:

1. WOL Podcast #9: Toxins Are Lurking
2. BON AMI non-toxic powder cleaner (cheapest at Target)
3. Dr. Bronner's Castile Soap- 8oz (to get you started)
4. Basic essential oils for household cleaning, personal care & natural fragrance. Only brand I trust.

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009: What Toxins Are Out There? Is it THAT bad?

We're beginning a TOXIN KNOCKOUT SERIES! As always, we're breaking this down into digestible chunks. While awareness is MEGA important, knocking toxins out of your home can be one of the easiest to begin to implement. Becoming aware is a major step and we cover lots of numbers in this episode that might shock you. Why are so many chemicals allowed on and in our babies and loved ones? Why is it okay for the average person to have 160 chemicals on their body EVERY DAY!? My hope is that you'll identify at least one source of your health issues in this series and have some ammo to begin to feeling better. Toxins can no longer lurk where we have light!

• BLOG POST on Where Toxins Are Lurkingwith references

REFERENCES from today's episode:

1. EWG.org website & Think Dirty website for clean product scanning. App on Apple.App on Google Play.
2. WOL Podcast #6: Organic vs. Conventional foods + Pesticide reduction
3. WOL Podcast #1: Food Series Begins + Getting to Know Me

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008: The Fun of Fermentation

When it comes to real food, fermented foods are #2 on my list of fav things to talk about. Fermentation has been used for millennia to preserve, more readily prepare for digestion and flavor all kinds of foods. Not only are they fun to make but love on our guts; we digest, absorb nutrients, battle harmful microbes and eliminate more toxins because of these good guys. A MEGA HUGE benefit is it supports the brain <--> gut connection. Did you know up to 95% of serotonin in your body is produced in your gut!? "Happy belly, happy life" is TRUE!

FUN FACT: Homemade sauerkraut contains 10 TRILLION probiotics in 4-6 oz of the tangy stuff. Give ferments a try, one by one! You'll be hooked!

• Get my kids' fav fermented snack recipe FREE! Fermented Carrots.pdf HERE

Fabulous Fermentation Blog Post: What can you ferment? Why should you ferment at home? What's easiest for your average Joe to begin with?

REFERENCES from today's episode:

1. Cultured Food for Life book by Donna Schwenk & Donna's website
2. Gut & Psychology Syndrome book by Dr. Natasha Campbell-McBride
3. WOL Podcast #2: Nutrient Density Changes Everything

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007: The Good, Bad & Ugly Truth on Fats

First off, listening to this might be challenging if you're just beginning to question what's on store shelves. What we've seen and heard our whole lives about healthy vs. unhealthy fats is essentially turned upside down in this episode. We've replaced real, easily absorbable, nutritious and beneficial fats for processed, Frankenstein spreads and oils. This has not only left our bodies lacking in key vitamins and fats, but it's set society up (children included) for weakened support in bone, dental, reproductive, immune, cellular and cognitive function. Real FOOD is powerful!

But, have no fear, we have greater access than ever to a variety of healthy fats and loads of education. It's okay to say BYE to free-radicals, trans-fat and their damaging effects on our bodies. As always, source and processing matters. Begin trading out one at a time and see the difference in your brain, skin, hormones and who knows what else!

• Get your FREE Healthy Fats.pdf HERE
• WOL: Getting Your Fats Straight Blog Post HERE

REFERENCES from today's episode:

1. "Know Your Fats" Article & Nourishing Fats Book by Sally Fallon Morrell
2. Healthy Fats to Purchase HERE, if you can't find them local (affiliate).
3. WOL Podcast #4: Meats Are Priority
4. WOL Podcast #2: Nutrient Density Changes Everything

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006: What's the Big Deal between Organic & Conventional Foods?

Of all things, the couponing craze (2010-ish for us) helped me realize the availability of organic foods in grocery stores. It also helped me understand price per lb/oz, and how often these foods are marked down or on sale. I became aware and it changed everything. Pay attention, compare and ask around. Those are allies for eating well on less.

I experienced what I consider the major organic shift in grocery stores in the last 20 years. The call-and-respond of the market is real. You ask with your dollars! Non-organic produce and fruits introduce massive amounts of pesticides into your system. We talked about how drastically pesticide residue is reduced in urine samples in 6-7 days eating organic! But how do we know what to focus on first? How do we source it? How do we stretch our dollars further in this area? We covered it all in today's episode.

• Get your FREE 3 Month Food Lookout .pdf HERE.

Click the first link below to have the 3 Month Food-Lookout sent to your inbox.

1) Misfits Market: $10 off your first order (affiliate): https://www.misfitsmarket.com/?promo=COOKWME-BA8QNVLVFFK

2) EWG.org for a list of the DIRTY DOZEN to purchase organically & CLEAN 15 to change over to organic as you can.

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005: Bone Broth Love

I was so excited to do this podcast! We've come to learn that grandma knew something about the goodness of homemade chicken soup when you didn't feel well!

Bone broth is hands-down a "favorite thing" I've learned on our real food journey. If there's one thing you begin integrating today, bone broth would be it. A short episode feels less than full justice, but I know this is new to many people. The BEST broth is the broth you make at home.... and it's super simple. It's nutrient dense, contains minerals, amino acids, gut healing properties and is great for your immune system (strongly linked to your gut health!).

Click the first link below to have my Bone Broth Recipe sent to your inbox.

• Get your FREE Bone Broth recipe.pdf here: https://forms.gle/aRF5YXHvGVqAuRhY7

• Book recommendations in today's podcast (affiliate):

1) Gut & Psychology Syndrome by Natasha Campbell-McBride: https://amzn.to/3244cZr

2) Nourishing Traditions by Sally Fallon Morrell: https://amzn.to/3m4ELxL

3) Nourishing Broths by Sally Fallon Morell: https://amzn.to/3s3IP5j

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#004: Making Meats Your First Step to Live Well on Less

This episode may seem so somewhat counter living "well on less", but I hope you've followed along from the beginning of our food series. If not, STOP and go back to Episode 2, where it all began.

The change you'll begin to experience will be a slow, but massively significant, one (you just don't know it yet).

Recognizing foods that REALLY benefit you, leave you fuller and make you feel optimal is where we want to arrive. But... it's a process! Don't forget that from here, on. We're biting this off in small chunks. We talked about switching dollars so you can afford quality meats AND the key vitamins and fats you get from truly nutritious meats. The healthy fats aspect was SUPER DUPER hard for me, simply from being conditioned... but we'll explore fats more thoroughly in a later episode.

• Book recommendation in today's podcast (affiliate). This is a GREAT ONE:

1) The Omnivore's Dilemma by Michael Pollan: https://amzn.to/3EO0GAM

ALL ABOUT MEATS Blog Post: Book recommendations, online resources for meat (if you can't find local)

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003: Foods Are Costing Us More Than We Think!

In this episode we talked about burgers and my long-ago roots in couponing that taught me a lot. (Still love coupons, but not for junk anymore.)

Eating out and convenience foods are different for us because we've weighed the price + nutrition for awhile. The more you examine it, the more you'll want to eat at home and/or source food differently.

Monetarily, these foods cost us more but give little bodily benefit. We figured about $6-$7 for a nutrient-void 1/8th lb burger with sides for ONE person.... vs. maybe $14 to feed a family of 5 with nutrient dense, real foods. This is how you begin to glitch the system of your own thinking and habits. Besides the effects of mass-food-production on our world.... the ultimate cost is in our bodies. It's not just about weight, energy, disease, or feeling well..... it's how all those effect our lives and our families' lives.

• Get your FREE Easy Convenience-Food Swaps.pdf here: https://forms.gle/pjSzc9Pqj5x4ufoX7

• Book recommendation in today's podcast (affiliate):

1) Animal, Vegetable, Miracle by Barbara Kingsolver: https://amzn.to/3rQuIjy

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002: Nutrient density changes everything!

In this episode we referenced "Changing your biscuits!" I want you to remember that as a foundational concept. You'll understand not too far in.

We began a little "food series", because healthy, nutritious food is the foundation of health. Learning HOW to begin to change our mindsets from "convenience" to truly satisfying food is where it begins.

Follow this series for the next few weeks as we explore foods costing you too much, meats controversy, my fav real-food hack you can begin now, organic vs. conventional and understanding fats.... and loads more.

• Get your FREE Top Nutrient Dense Foods.pdf here: https://forms.gle/8MhVbKFEAsxcpftN8

• Book recommendations in today's podcast (affiliate):

1) Marvelous Pigness of Pigs by Joel Salatin: https://amzn.to/3Dz2PyO

2) Nourishing Traditions by Sally Fallon: https://amzn.to/3pxajxj

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001: The hardest step is done! We're here.... The first session of the Well On Less Podcast!

In this episode we learned a smidgen about my background (Southern-Midwesterner that learned to live well on less) and WHY it's crucial to dissolve overwhelm surrounding living an abundant life. We CAN make it simple and easy to implement and live by! I'm thrilled you're on this journey with me.

Find me on: WELL ON LESS Website  •  Facebook  •  Instagram

Support this podcast: https://anchor.fm/leah-hendershot/support