Weekly Meal Planning Inspiration

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Today, I taught my daughter “April showers bring May flowers” and she’s been chanting it happily. It’s a rainy week here, for sure. Trying to focus on the flowers and garden at the end of it all!

Monday: GF breaded frozen fish (I guess all kids have to have “fish sticks” at some point, right? They were on sale… haha), steamed broccoli, and rice

Tuesday: Crockpot London broil with onions and carrots (new recipe), served over pasta with spinach

Wednesday: Baked “fried” chicken, roasted cauliflower and potatoes

Thursday: Quinoa vegetable paella (new recipe!)

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Weekly Meal Planning Inspiration

Weekly Meal Planning Inspiration

After a whirlwind of visitors and travel, I am embarking on a “normal” week. I’m trying to not feel that “let down” feeling and instead embrace the beauty of my life! Two rambunctious toddlers and an incredible husband to feed and care for – that’s a gift.

Monday: Baked Cod, steamed green beans and quinoa (I like to cook my quinoa in chicken broth and add some butter and minced garlic after it’s finished!)

Tuesday: Coconut Chicken Curry with rice (I plan on using broccoli and spinach in this)

Wednesday: Chuck roast pot roast (most likely in the Crock Pot with lots of veggies!)

Thursday: Going to try a new spaghetti squash recipe!

When Natural Remedies Fail

I’ve written so many posts about natural remedies (PMS, common cold, immune boosting, etc) and I fully believe in the powers of natural healing, but I recently felt like they failed me.

Consider this: I start my day with a probiotic, followed by Female Balance, hot lemon water and a healthy breakfast. I take fish oils, a prenatal multi-vitamin, a calcium-magnesium blend and Vitamin D. I don’t consume processed foods or sugar. I lead an active life and stay hydrated with purified and alkaline water. I feel like I’m doing everything right…until I get sick. How could I get sick with all of this healthy living?


I was battling a cold a couple weeks ago. I was pretty proud that my apple cider vinegar and elderberry syrup were keeping it from taking hold. A week later, it was coming back again! Nothing I did seemed to work. All of my holistic tools really seemed to be failing me. I had great discomfort in my throat and it wasn’t improving. 

A visit from one of my dearest friends shed a light on it all. Her first night in town after having not seen each other in a year and we are drinking a glass of wine and talking and laughing but I’m struggling to swallow and I have so much pain in the back of my throat, escalating to my ears, jaw and neck. I shared with her my discomfort and my disappointment and she said, “That’s how I felt when I had strep (throat) a couple weeks ago.” After more discussion we decided that the best adventure for us to have on our first night together was a visit to urgent care. (Fun times!) I was sure I couldn’t sleep with the pain anyway, so off we went at 8:30 on a Sunday night. My “rapid strep test” came back negative. I was torn between being upset and being relieved. The doctor continued to explain that the test isn’t 100% accurate and he was pretty sure I did have strep throat; if the antibiotic relived my pain in 24 hours then we would know that I did. I left with my first antibiotic in over 12 years. Just taking it made me feel like I had failed, like my natural remedies had failed me.

As the pain subsided, I could see more clearly that there are some things you just can’t explain or prevent, like Streptococcal bacteria. I’m sure there are things I could’ve done if I was adamantly opposed to taking the antibiotic. I could’ve pursued a Traditional Chinese Medicine practitioner and sought very effective, though long-term treatment. I could’ve tried a round of essential oil remedies that have been touted to cure strep throat. I could’ve sought out the osha root to chew on (known to treat throat infections). But I have small children at home that I want to keep healthy and I want to be available, energetic and healthy for them. Untreated, strep can lead to problems with kidneys, brain, skin and joints, as well as rheumatic fever. So I took the antibiotic, experiencing pain relief within hours, which makes it clear I did have strep (and now I don’t).

My (incredible, amazing, wise and thoughtful) husband always says, “We may be holistic, but we’re not stupid. We are going to do what we need to do to be healthy.” And he’s right. All the vitamins, herbs, supplements and natural remedies I listed above are still amazing tools in our toolbox. Nothing is going to change that. The probiotics will help rebuild the bacteria in my gut that the antibiotics destroy. They will all contribute to improving my health. Sometimes I have to step out of my Holistic Nutritionist role and into the role of mother, wife and human and just take care of myself.

Do you every feel like you have to show the world that you are super healthy because of the lifestyle you live? Have you ever felt like your lifestyle failed you?

P.S. All of the items listed (and linked to) above are available to order through me at any time. Just Contact Me, anytime!

References

Goldberg, B. (Ed.). (2002). Alternative medicine: The definitive guide. Berkeley, CA: Celestial Arts.

Weekly Meal Planning Inspiration

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Have you ever been so excited about company that you could care less about your meal plan? That’s kind of where I was on Sunday. I roughly made a “plan” because we needed to buy groceries, but I really didn’t care because one of my dearest friends is visiting for one week with her kids and I haven’t seen them in a year! Couple this excitement with a very disappointing sales paper and I was digging through my freezer for meal ideas because I don’t want to spend more than we have to on groceries. So, this may be sparse and lacking in details, but it’s where I’m at right now. If you are making some inspiring meals, why don’t you share them with me?

Monday: Baked chicken breasts (new recipe), rice and steamed asparagus

Tuesday: Broiled salmon, potatoes and steamed green beans

Wednesday: Crock pot beef arm roast with gravy and brussels sprouts

Thursday: Quinoa bites and salad

5 Reasons to Try Goat Cheese (and other dairy)

You’ve probably noticed that I use goat cheese in a lot of my recipes. I can’t technically call them dairy-free but they are a cow’s dairy alternative that might be of help to you if you have trouble digesting cow’s dairy (cheese, milk, sour cream, etc.). The majority of people who consume cow’s dairy experience uncomfortable symptoms like gas, bloating, and diarrhea. Since our ability to digest lactose decreases with age, at some point in time, all people are or will be lactose-intolerant.
So, how is goat’s dairy different? It’s all in the structure of the fat, making it more digestible, naturally homogenized, and containing more nutrients than cow’s milk. Cow’s milk has a harder curd with large fat globules. Goat’s milk has a softer curd with smaller fat globules; this combination results in greater digestibility.

I discovered many years ago that goat’s cheese was for me, although I have to admit I’ve never tried goat’s milk. I’m not a milk fan in general, so it’s not something I’ve bothered with, but whether it’s goat’s milk, yogurt, or cheese, please consider the many options and health benefits of goat dairy products!
1. Goat’s milk is considered the “superior alternative” for children and adults when compared with cow’s milk. Globally, goat’s milk is consumed far more than cow’s milk and has a long history of health benefits. It was revered in Egypt and Greek mythology and is used in France, China and much of Europe. Goat’s dairy has been used to treat many conditions such as weakened and convalescent conditions, anemia, malnutrition, emaciation, stomach ulcers, nervous exhaustion, loss of energy, constipation, and diarrhea.

2. Goat’s dairy is a great alternative to organic cow’s dairy because goats are generally cleaner and healthier than cows, which means less antibiotics and drugs in their system.

3. Mucus is not as much of an issue with goat’s dairy. When you’re sick, it’s recommended that you avoid dairy because of its mucus-forming properties, however, goat’s dairy has a unique astringency that prevents (most) mucus formation.

4. Goat’s milk is used to normalize body weight for both under- and over-weight individuals.

5. Fluorine: it builds immunity, strengthens immunity and protects teeth. It is also ten times (10X!) more available in goat’s dairy than cow’s dairy. (Unfortunately, this is lost during pasteurization, so there’s something to be said for raw goat dairy products.)
Ready to try it? Goat’s cheese is not just chevre. There very firm to soft and creamy types of cheese. Mozzarella, Cheddar, Sharp, and flavored chevre are just some of the options that I choose. In case you’re unsure, try this goat’s chevre cheesecake and tell me if you have any doubt how wonderful goat’s cheese can be!

References

Pitchford, P. (2002). Healing with Whole Foods: Asian Traditions and Modern Nutrition. North Atlantic Books: Berkeley, CA.

Murray, M. (2005). The Encyclopedia of Healing Foods. Atria Books: New York, NY.


Weekly Meal Planning Inspiration

Weekly Meal Planning Inspiration

Monday, Snow Day! We got an unexpected 3-day weekend, which was a blessing, of course, and it also put me behind a bit on my “duties”!

Here is this week’s meal plan for your enjoyment. I’m loving seeing the comments on Facebook from people who’ve tried recipes because of my “inspiration” posts! It makes me so happy to know I’m helping you just a little bit as you feed yourself and your family!


Monday: Mahi mahi (broiled), steamed asparagus and baked sweet potatoes

Tuesday: Roasted whole chicken – I’m using the recipe linked, but also adding a rub under the skin and a lot more garlic to the pan – maybe I’ll edit the recipe if it’s significantly more delectable

Wednesday: A dairy-free, gluten-free grass-fed beef stroganoff. Depending on how this turns out, I’d love to share this recipe with you! I’m also going to add a side salad.

Thursday: Quinoa and cucumber tabbouleh salad with freshly made hummus

6 Ways to Connect with Your Toddler (and Avoid Breakdowns)

Breakdowns happen.
To all of us. Most importantly, though, they happen to our precious, amazing, creative, intelligent little toddlers.
They happen often.
They happen loudly.
They happen.

There are so many books about raising toddlers and blogs about parenting them. I thought I would take a moment to sum up some of what I’ve read and my experiences. Perhaps you’ll read something new and try a different technique to connect with your little one. Or maybe you’ll just commiserate with me and some of my more troubling situations!
6 Ways to Connect with Your Toddler

1. Acknowledge Feelings

It seems like when we deal with toddlers, we are dealing with these little monsters. Yes, they aren’t as capable of handling emotions as we are, but they are still people. Allowing them to have feelings and letting them know we hear their feelings is respectful, if nothing else.

Here’s an example:

While driving to the store, my toddler yells from the backseat, “I’m going to take my shoes off!” My initial response? “No! We’re going to the store and you need your shoes!” The result: a back and forth power struggle.

Try again.

Toddler yells, “I’m going to take my shoes off!”

I respond, “You really want those shoes off, don’t you?”

She whines, “Yeah, I do.”

I explain, “We are almost to the store and you will not be allowed to walk in the store if you are not wearing shoes. Why do you want them off?”

She says, “I want them off!” [Insert a big growl and whine here.]

I say, “I know you do! Why?”

Eventually, my little one tells me that she’s getting hot. Interesting. It’s winter. I have the heater running full blast in the car and it is getting warm. I tell her I’ll turn on some cool air and we are almost to the store.

Done. Shoes were on when we got there. No more whining.

Phew.

2. Say, “Yes!”

I got some pretty negative feedback once, when I asked on Facebook how I could better create a “yes” environment for my child (who, at the time, was a very curious, walking 10-month-old). People responded that “no” is healthy. They told me I shouldn’t be afraid to say, “no.” I was lectured about the benefits of setting boundaries. I kind of felt attacked. Maybe I should have explained further! I wasn’t trying to say that I didn’t want to say “no” to my child and thus spoil her forever and ever until she turned into a tyrant who got everything she wanted. I was simply asking for some ideas to make my home more baby-friendly now that she was mobile. I didn’t want to spend my day yelling, “No!” to this little person who was curious and exploring everything around her.

So, please don’t get me wrong when I say, “Say, Yes!”.

“Yes” is empowering. It’s affirming. It encourages further conversation.

Lately, I’ve practiced this during the especially frustrating times, filled with whining and situations where I need to say no. Here’s an example:

Toddler: I want a cookie.

Me: Yes, I know you do.

Toddler: Can I have one?

Me: Not right now, Honey. Daddy is on his way home and we’re going to eat dinner. We can have one after dinner.

Toddler: I want one right now!

Me: Yes, I know you do. You want one right now!

Don’t get me wrong, whining still happened. There may have been tears, but I wasn’t spending the whole time saying, “No! No, you can’t! No! I said no! Why don’t you hear me saying, no!”

Maybe this one is for the parent, but saying “yes” just feels better. It also goes along with acknowledging feelings, too.

“Yes, you can have one, after dinner.”
“Yes, I know you want that. I do, too!”
“Yes, I can see that you’re upset.”


I want my Yes to be heard as much as my No, if not more. I want my children to see that I want to say Yes to them, even when I have to say No.

3. Teach empathy by acknowledging YOUR feelings

It happens a lot that people discount the words toddlers say by saying things like, “They don’t know what they’re saying” or “He didn’t mean that.” I feel differently about this subject. I think my children benefit from knowing how their words and actions effect others.

When my child says, “I don’t love you” (which she has – ouch), my logical mind says, “She doesn’t mean that. She’s just trying to get a rise out of you.” My heart says, “Ouch.” I’ve tried many tactics with this one, because for a while it was really a “thing” in our home. I speculated that she was empowering herself by saying something so powerful, but she didn’t know what effect she was actually having.

One day, during a “time in” (more below on this), I said, “I love you” and she said, “I don’t love you.”

I cried.

I didn’t make a big deal about it. I just took a deep breath, felt the tears and exhaustion well up inside of me and I just let it go. The look on her face was painful. I don’t say you should do this as a form of manipulation, but as vulnerable honesty.

She said, “Don’t cry, Mommy! I love you!”

I said, “Thank you for saying that, but Mommy’s heart hurts. It hurts a lot. Those words are very painful to Mommy.”

We went back and forth talking about feelings and it was months before she used that tactic to make a point. The next time she did, I told her the same thing, “I’m hurting. Those words hurt me so much.”

For one thing, my child knows that some words are more hurtful than others. We know that as adults, don’t we? Did we learn the hard way? By having someone hurt us? Or did we learn by having someone tell us to never say something like that again? Do we really learn about empathy by being controlled or by experiencing it?

A benefit of acknowledging your feelings with your child is that they learn to acknowledge their feelings. More than once, lately, my child has said to me, “It really hurts me when you say _____”. I can respond to this. I can tell her I care about her feelings and I didn’t mean to hurt her feelings. I can ask for forgiveness.

Now I hear my older toddler say to her younger sister things like, “It hurts me when you yell at me, Sister. I love you so much. Please be kinder.”

Moments like that bring good tears to my eyes. I’m listening to my children express their feelings because they are safe doing so and because we’ve modeled it for them.

4. Time In

When my first child was a baby, I was watching SuperNanny (at least I think that’s what it was called). This woman comes in and rescues parents who are in a bad situation with their kids. I noticed her use of time outs and consistency and when my child got older, I was very diligent.

One day, I just didn’t like it anymore. Time Outs made my child more mad, more sad, more volatile and less concerned with what she had done. I had been following a blog about Peaceful Parenting and I latched on to this idea of Time In. There weren’t any rules that I had to follow and it came so much more naturally to me and to her. When a situation began to get out of control, I would grab my child, pick her up and go in her room to sit in the chair. As her cries and yells decreased, we would hug and rock and then talk about what happened. This form of “discipline” brought us closer and for us, this is what we needed.

5. Consider your child’s needs the way you’d consider a friend’s needs

This is more about perspective then communication, but it can really help prevent a situation from escalating to a breaking point. When a need is expressed by a child, instead of shooting them down, putting them down, threatening them, or ignoring them, ask yourself how you would answer that request if it were your friend.

Sometimes, I imagine my friend is visiting me from out of town and she’s in the backseat. She mentions that she’s hungry. How would I reply? I wouldn’t be short with her (You JUST ate! How can you be hungry?). I wouldn’t be rude to her (We’ll be home soon and you’ll eat there.) No, I would be sympathetic to her need and respond accordingly (You’re hungry? Do you want a snack or do you want to wait til we get home and eat some lunch?) Whether it’s hungry, sad, tired, cold, hot, angry or disappointed, the way we respond to our children’s needs is the way they will learn to respond to others.

6 Ways to Connect with Your Toddler

6. Smile at your kids

It’s not always easy to smile when you see a giant mess on the floor, or your child staring at you at 5:23 on a Saturday morning, or when you’ve left for 5 minutes only to return to a child who’s painted not only the project in front of her but also her hands, arms, feet and legs, but try. Smile at them. When you see them, remind them and yourself that you’re happy to see them.

A phrase I use with my kids is, “I’m happy to see you.” I say it every morning, no matter how early it is. I say it after naps, no matter how short the nap is. I say it for no reason at all. And you know what’s sweet? Hearing those words echoed back to me as they get older. “I’m so happy to see you, Mommy,” says my 3-year-old. “Happy a see you,” says my 2-year-old. Oh, I love that they are learning how happy we are to be a family, how happy I will always be that they are mine.

When patience is thin and things seem rushed, it’s easy to resort to “I’m the parent. You’re the child. Period.” Widening our perspective to include love, respect and trust (for them and ourselves) can help us to be the parents we want our children to have. I share these ideas and stories because I think we are always looking, always reading, always trying to find what will help. These are the things that have helped me, helped all of us in my home.

Let’s try to be the parents we would want to have and allow our children to be the people they are.

Below is an affiliate link for my absolute favorite parenting book so far:

Weekly Meal Planning Inspiration

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I’m back! After almost 2 weeks of celebrating family being here and our daughter’s 2nd birthday, I’m back in the swing of things. We pretty much lived off of leftovers last week and there wasn’t much planning at all.

We are welcoming some beautiful weather this week too and I know there will be lots of outside time, so quick, fresh and easy is on my agenda.

Monday: Crab salad, french fries and steamed broccoli

Tuesday: Spaghetti and meatballs (with beet greens thrown into the sauce) – requested by my 3-year-old

Wednesday: Slow cooker chicken and quinoa stew (new recipe I want to try)

Thursday: Fried tofu with sauteed mushrooms and cabbage, served with rice (the tofu is another new recipe – I’ll keep you posted)

Weekly Meal Planning Inspiration

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We have a busy week here this week! My youngest turns TWO tomorrow! The smiles and tears will probably be ever-present this week. My parents are flying in as well and we have the party this weekend. So, there’s a LOT going on! That in mind, I chose recipes that I’m really comfortable with, will please a “crowd”, and can be made pretty easily. Enjoy!

Monday: Baked swordfish, rice and broccoli

Tuesday: “Like” fried chicken (baked), mashed potatoes and cauliflower

Wednesday: Southwestern beef casserole (with added spinach and olives)

Thursday: Roasted vegetable nachos

Roasted Brussels Sprouts Recipe

One of our favorite side dishes is roasted brussels sprouts. They are bright, crispy and flavorful. I didn’t like brussels sprouts as a child. I remember they were steamed, a little mushy, somewhat stinky and served with vinegar. Blech. (Sorry, Mom and Dad!) Once I discovered the beauty of roasting pretty much anything, I was sold!
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So few ingredients and so little time needed for this!

Cut the ends off your brussels and slice them in half. Wash them under cold water in a colander and shake off the excess water.
Line a large pan with parchment paper (I prefer unbleached parchment paper).
Dump the brussels on the pan. Drizzle with a high heat oil (NOT olive oil) – try Safflower, Sunflower or Coconut. Sprinkle with salt and pepper. Using clean hands massage the oil into the brussels.
With your oven set to 425F, put the brussels sprouts in and check every 8 minutes, shaking and turning them over. Depending on how crispy you like the outsides, they’ll be done in 15-25 minutes. You’ll want them to be fork tender.
Serve immediately.

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