Category — Nutrition

Life this week has been slightly run of the mill. We had a really good conversation on HOPE in our packed living room for Home Group on Tuesday night, which was probably the highlight thus far. I’ve been able to do a little more with Ethan these last few days and work more at night, which is good in some ways. We took a walk and collected some branches and holly and rosemary and have plans to do some sort of seasonal “tree” along with a wreath of holly and herbs and pine cones and so on. But then its been too rainy to work on it so our treasure pile is sitting outside in the drizzle

I worked on making him a wall cozy from scrap fabric and one pine branch I found with a few pinecones still attached as the bar. It’s pretty cool! It holds his doodle pads, chalk board and white board, colored pencils flash cards, etc. I got the idea from my new copy of Amanda Soule’s Handmade Home (which I heart (almost) as much as The Creative Family.) I painted a little fall tree for kicks.

We also moved the rocking “couch” to his room, under his bed, as a place to snuggle on rainy days. I think these new additions to his room prepare us more to hunker down in there through an unschooling winter Right now we are somewhat learning about cowboys and indians, as we continue to work on reading skills.

The minute October heads out, winter begins to head in. It’s chilly, but not overly so. Right now the November wind is really picking up outside and with a cracked window in the living room I am listening to our wooden wind chimes. Verity is sucking on wooden blocks on the carpet and Ethan is screaming, “I’M DOOOOOOONE!” from the bathroom (still wants some one else to wipe his rear end.)

My throat is swollen and my sinuses are funkdyfied — I’m praying I get over the start of this cold fast, but something in my body says I should gear up for my first flu rather than be too hopeful. I’m forcing down water with Wellness Fizz (homeopathics), Lacey’s AMAZING raw honey cough syrup (raw honey, essential oils, and herbs), and citrus Kombucha, and Kefir (probiotics), and warming spices and antioxidant rich fruit salads and trying to do a little yoga here and there to flush out toxins. I’ve got a light day tomorrow so I’m hoping I can just recover rather than get worse.

Immune Boost Tea is brewin:

Homemade Chicken Stock is simmerin:

We also just picked up our monthly azure order tonight and I thought it would be fun to show you guys what the fridge of an 8 person household looks like. With 4.5 dozen eggs, 5 pounds of dates, several gallons of raw milk and kefir, 1 gallon of raw apple cider vinegar, a large assortment of produce stuffed in the bottom bins, lots of soup left overs from dinners, a freezer stuffed with frozen fruit for smoothies, frozen local meats that were on sale, so on and so forth- things get a *little* full in there.

The interesting thing is that we don’t really have a pantry. We have several shelves in the cabinets for smaller containers of our bulk ingredients (whole wheat flour, nuts, yeast, what have you), but very little “consume NOW” foods. I try to get things like that from Trader Joe’s. I recently discovered 2 products from TJ’s that I am a huge fan of: Glutein-free brownie mix that is delicious and only 2.99. It is made with organic brown rice flour, organic evaporated cane juice, cocoa and pretty much nothing else, lol. Awesome! The other thing is Ay Say (I need to check on the spelling) but they are crackers made with very simple, all natural ingredients. They are delicious and only 1.29 a box (so suffice it to say we get like 10 at a time). These are both great alternatives to healthier brownie mixes and crackers at places like New Seasons, where one tiny bag of groceries is $60! lol

Anyhoo. So…yeah. Until next time!

Last week I shared some tips on how to get the sleep and rest you need to fend off unwanted flu season bugs. This week, I’ll go through a few more herbs for immune system support and make my way to the herbs for when it’s too late and you are ALREADY sick. These herbs don’t just mask your symptoms, they help you help yourself by stimulated the various systems of your body that are functioning sub par. By supporting your body, you strengthen your natural defenses, get over the cold sooner, and bonus – are less likely to catch something next time!

Herbs have been in use as medicine for centuries and in many ways have served as the foundation for modern medicine. Here at the house we use herbs as teas, tinctures, and essential oils. (For what its worth, our health is also aided by the use of probiotics in the form of homemade kombucha and kefir, as well as unrefined coconut oil and high quality cod liver oil on a daily basis.) In the last month, several guests have come and gone through our home only to find out later that they were just getting sick at the time they visited. In our church alone, it seems everyone is ill, one person even has a terrible case of swine flu. Yet the 8 of us have so far remained unscathed by the viruses and bacterias that have made their way around us. (Lacey is constantly reminding us to take an essential oil called “Thieves”, a blend that has been shown to kill airborne viruses and bacterias when diffused.) Is this really just a coincidence? Of course not.

So this particular post takes a look at herbs in the form of essential oils that can be used for colds/flus/infections. My roomate is the essential oil guru, but the more I hear testimonials and read the studies, the more convinced I am of how powerful these oils can be as medicine. As one article put it:

The household, medicinal, and prescriptive uses of essential oils are described in some of the most ancient records known. The history of herbal science, as reconstructed from a huge body of public and private records, chronicles man’s development and application of the arts of medicine, healing, disease prevention, and pest management. … essential oils continue to be used, today, in each of these arts, and for a myriad of diverse applications. In light of all this, it seems paradoxical that herbal science is not championed–or even respected–everywhere, or by everyone. Unenlightened “experts” often equate the use of essential oils to quackery, old wives tales, and the brews of witches. In fact, some of our most authoritative professional associations, particularly in the fields of medicine and pest management, have lent support to that equation despite a mountain of easily verified facts that tells quite another story. In medicine alone, over 25 percent of today’s most valuable prescription and over-the-counter drugs contain, as key ingredients, herbal extracts.

This article explains:

A study (J Infect Dis, Dec 1990; 162(6):1277-82) showed that people who take aspirin and Tylenol (acetaminophen) suppress their body’s ability to produce antibodies that destroy the cold virus. This actually causes the body to take longer to fight the cold and it accounts for any secondary infections and post-nasal drip. …

Colds can be contracted as the result of contact with more than 200 different viruses. However, among all of the cold viruses, the rhinovirus and the coronavirus cause the majority of colds. Each time you have a cold, it is caused by a distinct virus – e.g. adenovirus, rhinovirus, parainfluenza virus, and coronavirus. Viruses are much smaller than bacteria. They are tiny clusters of genetic material surrounded by a protein ‘wrapper’. Medical science currently does not have any drugs that can kill these viruses. Antibiotics, including penicillin, do not have any effect on viruses. They are only used to treat secondary bacterial infections that can further complicate the effects of a cold. While orthodox medicine does not have the answer for colds and ‘flu’, nature does – it comes in the form of pure organic unadulterated Therapeutic Essential Oils. Why? Because they are made up of very high frequency molecules (ranging from 52MHz to 320MHz) and contain nature’s wisdom and power to raise the body’s frequency and to assist our immune system in fighting viral invasions.

For greater clarity, organic Therapeutic Essential Oils are not the same as everyday aromatherapy oils, which are produced for fragrance and other purposes.

We now know that, in order to prevent colds, we need our immune system to be working in top gear and our overall body frequency to be in its optimal range. Our optimal range of body frequency can be lowered by negative thoughts/emotions, stress, blood chemistry imbalance, and ingested chemicals, which allow us to contract colds and viruses in the first place. Research has found that the high frequency of essential oils creates an environment where bacteria, fungi and viruses cannot survive. Essential oils provide a high frequency environment for the body.

Researchers have found that some essential oils – oregano, thyme and rosewood oils, in particular – create an autolytic (destruction of cells and tissues by enzymes produced by the cells, themselves) reaction in organisms, including streptococcus pneumonia. Dr. Diane Horne of Weber State University in Ogden, Utah, told the 98th general assembly of the American Society of Microbiology about the serendipitous discovery of the impact of essential oils on cells such as streptococcus pneumonia (bacteria that causes a very serious type of pneumonia in children with sickle cell disease).

When Dr. Horne’s co-researcher was spraying aromatic oils in the laboratory, Dr. Horne looked at the streptococcus pneumonia bacteria that she was preparing for another experiment and noticed that its cells were literally falling apart. Dr. Horne and co-worker Sue Chao, of the Young Living Essential Oils Company of Payton, Utah, tested the autolyzing properties of 74 essential oils and discovered that the best results occurred with oregano, thyme and rosewood and that intermediate inhibition of the pathogens was achieved with cinnamon oil and clove oil. Dr. Horne pointed out that the oils also proved to be a powerful remedy against E. coli (a bacterium and virus in one) and several species of fungi.

What these tests revealed is that essential oils, such as oregano, clove, cinnamon, rosewood and rosemary, are so powerful that viruses and bacteria cannot survive in their presence. That is, the viruses and bacteria are destroyed when they come into contact with these therapeutic essential oils.

Therapeutic grade oils like those by Young Living, (which I and my roomate happen to distribute for your money saving convenience ). One thing on my next order is a new daily use kit that is formulated with oils to support the immune system, including thieves, here. Another major oil for viruses is Oregano. Yup, this isn’t just a nice tasting dry herb for your Italian dish, folks. Same thing with clove (which is in Thieves, so there ya go.)

In 1996, YM. Siddiqui and colleagues examined the antiviral actions of oregano and clove oils against RNA and DNA viruses. The antiviral powers of oregano oil were made clear. A look through the microscope showed that the viruses’ outer protective membrane “disintegrated” after exposure to the oregano oil.

In another 1996 paper, which appeared in the Journal of Agricultural Food Chemistry, researchers tested extracts from oregano oil against eight strains of bacteria, such as: Escherichia coli (otherwise affectionately known as E. coli, and sometimes found in poorly packaged juice products and elsewhere), Salmonella, staph, Bacillus and other nasties. The findings? The essential oil of oregano was “extremely bactericidal” (antibacterial), even at very dilute concentrations. Even watered down preparations caused “considerable decrease in bacterial growth rates.”

Toward the end of 1998, Dutch researchers looked at the effectiveness of one of oregano’s most potent compounds, carvacrol (mentioned earlier), against the food-borne baddy, Bacillus cereus. The results showed that the compound was effective against this bug in a dose-dependent manner – from total block on growth (for the top concentration) to reducing spread of the Bacillus bacteria (for the lowest).

Also in 1998, another group of researchers published their results in the Journal of Essential Oil Research in which they examined the anti germ powers of five aromatic Sicilian plants: laurel, sage, rosemary, oregano and coriander. While all of the plant extracts showed impressive germ killing (antimicrobial) effects, the “highest and broadest activity was shown by the oil of oregano.”

Stay tuned for Part 2, Section 2: Herbals for Colds and Flus: decoctions, teas, tinctures…

Further, if you are interested in ordering some essential oils yourself, feel free to order through Lacey’s distributor line to get deep discounts.

I can feel the Winter season slowly creeping up in the background of this beautiful Fall. In about a month, this crispy colorful leaves will be dry and cracklin’, the wind will whip through the bare branches, the jack o lantern will be dilapidated. Okay, okay, am I giving you early onset seasonal depression?

And with that seasonal depression might come some life stress, and the next thing you know you’ve binged on sugar, fallen asleep, and WHAM! You’re up with a full blown sinus cold (or worse!)

Either you’ve been there, you ARE there, or you WILL be there.

So here we go, a little mama herbal wisdom:

Prevention is the best medicine. Balance, balance, balance. But sometimes, despite you’re best efforts, you get kinda “high”. You’re in the zone, fillin’ up that calendar, working hard and before you know it, you see all those red flags going up. For me it’s a chatterbox brain (and mouth), a listlessness and off kilter energy. I wake up with a little sore throat, I yawn all day, I feel my exhaustion catching up with me and the only thing that sounds good is SLEEP.

Sleep is SO important. The body does most of its cellular rebuilding during sleep, while dreams blow off mental steam and unresolved tensions of the day. I find it SO hard to get to bed at a decent hour. The wee hours of the morning are when my brain is most productive for work, yet I don’t have the luxury of sleeping all day because, alas, I have 2 young kids! If you are like me, your sleep “issues” vary; maybe sometimes its GETTING to sleep, maybe its STAYING asleep, maybe its the QUALITY and DEPTH of your sleep (like nursing all night?!)

Herbs can play a significant role in supporting the body’s need for sleep. The “sleep aid” herbs work gently, not like a tranquilizer, and have been used since FOREVER. They don’t have side effects, are not addictive, and work differently for different people. It’s important to really look at your symptoms and pick the right herb to support your needs. And let’s not forget- fresher is ALWAYS better. Fresh, organically grown whole herbs (leaves, flowers, roots — as opposed to capsules) are powerful when used as either nourishment or medicine. All of the herbs in my list below can be found at Mountain Rose Herbs where you can purchase the fresh, organic herbs in bulk (4 oz, 8oz, even 1 lb). Second to growing/harvesting them yourself, you will benefit much more from theirs than stagnant bagged teas or conventionally grown herbs from many grocers (a little pesticide spray with your chamomile tea before bed? Mmmm….) (You can read more about their guiding principles here.)

That said, here is a quick overview of some herbs for sleep (and/or stress!):

SKULLCAP: Skullcap really became my best friend at the end of my pregnancy. Sleep was hard to come by, and with the heart burn and discomfort I had I really needed something to KNOCK me out. Skullcap is said to be the closest thing to a mild sedative. It doesn’t work that way for everyone, but its definitely worth a try. (Bonus: It is also anti-inflammatory and antispasmodic.) Take as a tincture or even a medicinal tea (15 minutes steep) 30 minutes before you plan to go to bed. Awake from a deep sleep refreshed, not groggy.

CHAMOMILE: Another popular sleepy time tea, and often used for children to promote a calm, restful spirit. Either drink as a beverage tea (3-5 minutes steep time) or add to a warm bath! (Be careful if you have a yellow flower pollen allergy – chamomile tea could make you irritated if you do, the opposite of restful! If you have an allergy to ragweed, chamomile may even cause an anaphylactic shock.)

LAVENDER: I ADORE lavender as a relaxing herb. I have had great success using lavendar as an essential oil from Young Living, (it is useful for many things, relaxation is only one of them!) A drop under my pillow and rubbed into the soles of my feet before bed helps signal my body to relax and often helps me attain a deeper sleep than usual. BUT- it can sometimes be more of a stimulate for some people, so the important thing to remember here is that lavender works to support and strengthen the nervous system, so it could work differently for you depending on your body’s needs. It works for me because the nervous system strengthening helps alleviate any worry or depression I have when going to bed. Once that is liften, sleep is easier to come by, and keep.

Here are some perhaps lesser known herbs that could be your ticket to better sleep:

LEMON BALM: Like lavender, lemon balm strengthens nervous system to help nerves relax. Another thing lemon balm is GREAT for is a decongestant, not only for the body but for the mind as well. Lemon balm grows like weeds around here, so if you find this herb useful you should plant some in the corner of your yard and harvest yourself!

VALERIAN ROOT: Valerian root can really help relieve anxiety. If also repopulates easily, so buying one plant and harvesting yourself is a good idea. Note: it is not the most tasty herb as a tincture or tea, but one tip I learned in my herbs class is to make Mead with it (honey wine). I am very excited to give this a try in the coming months, (I think I’ll start by making a kombucha with it, however).

PASSIONVINE (flower): Useful for mental stimulation and nervous energy, use as tea or tincture.

CALIFORNIA POPPY: Useful and SAFE FOR CHILDREN TOO, a relaxant and pain reliever. It can also be found wild in Oregon. If you find some, you can make tea from the flowers, or use the whole plant in your tincture form.

HOPS: Many folks claim that fresh hops can help them with sleep problems. It is often used in sleep pillows (and it’s easy to make these yourself!). Another tip from herb class: hops can have opposite effect on those who are clinically depressed, so if that is you, hops might not be your friend.

CATNIP: I love catnip, it’s one of my favorite herbs. I tried it for the first time to break fever, and within minutes I was deeply asleep. When I awoke, I looked up more info about it and found out some great stuff: Catnip is wonderful for hyper kids and colic babies, AND it’s an anti-spasmadic (which helps my IBS problems). I drink before bed to pass through breastmilk for Verity to sleep well. Another thing to note is that catnip herb can be great for really bad, spasmodic coughs, but we’ll get more into that in Part 2, when we talk about what to do once you ARE sick. (Tincture fresh leaves).

OATSTRAW: This nerve strengthening herb is a great all over tonic (and its known as an aphrodisiac too! (there certainly are LOTS of nerves, ya know, DOWN THERE )

St. JOHNS WORT: Anti-depressant, moves things through the liver quickly (so does not work in conjuction with prescription drugs) and treats sore overworked muscles.

LINDEN FLOWERS: Relaxant and headache reliever.

Lastly, there are many herbs in their therapeutic grade essential oil form that can aid in your sleep, balance, and prevention of winter time (or any time!) blues and colds. For one, a blend called RutaVaLa includes: Ruta graveolens (rue), lavender, and valerian essential oils.

Coming up next… Herbs for Rest and Inner Defense – Part 2. I’ll tell you about what to do when it’s seems too late. Your are or are getting sick and you need SUPPORT, asap. Before you head out for over the counter medicine or antibiotics that will only mask your symptoms and leave your body weak and more vulnerable to the next attack, remember that nature has supplied us with some amazing herbs to aid your body’s immune (and other) systems to fight off the bad germs itself – leaving you healthy and resilient instead! So stay tuned…

I’ve been trying to stay ahead of a cold for about a week or so now. It’s been fairly easy, but I can feel my body fall behind it a bit when I get too little sleep or eat something sugary, which I did the last two days in a row (darn that new bakery and their delicious coconut macaroon!) … (and darn that the movie “Away We Go” was so darn cute that I stayed up til 2am to watch it!)

So I’m slowing down. I’m sipping “Tonic” tea, a blend from the Alberta Co-Op that includes green tea with herbs and spices like cardamom, ginger, cinnamon, mullein (great for sinuses), cloves, etc. My raw honey mask is on my face and I might rub some essential oil into my feet before bed too. I need to sleep deeply tonight.

Speaking of sleep, I have a post coming all about the different herbs traditionally used for sleep and relaxation aids, so you have that to look forward to.

In the meantime, the NoPo (north portland) Home Group harvest party kickoff was at our place tonight and we squeezed into our living room. It was really encouraging to hear where everyone was coming from and what they wanted out of it: authenticity, real relationships, friends, spiritual depth. There was an agreement that we would not do workbooks or sign agreements in our group. Ever. Instead we’ll do potluck dinners twice a month and a movie night once a month (”film and theology” – esque). I’m really looking forward to getting to know this group of folks over the next year…

I’m feeling emotional better than Sunday, but still kinda hormonal. I think it has to do with lack of sleep more than anything, though there are certainly some heartaches I am enduring from time to time. It’s like how sometimes an aspect of living is really grueling but in the larger scheme of things its all going in a positive direction.

I was thinking about that today, when I was changing Verity’s diaper. She was wailing and so upset with me because she was also very hungry, but I knew that I had to endure that so when she DID get to nurse her diaper would be clean and she could fall asleep, rather than half comfortable with poop stuck to her butt. I know only a mom would get that, lol, but I seriously thought about how God must feel that way with us sometimes! I can certainly be like the wailing, hungry infant who can’t see the logic in getting my diaper changed And the air on my butt is so cold!!! WAHHHHHH!!!

Back to my tonic, my work, and eventually, my SLEEP! Yoga class tomorrow morning, thankyoujeebus.

Since there are a teeny tiny few things on my mind between work this week, I will fill you in on what exactly those things might be.

First, YOGA. MamaZen (and if you scroll the pics, I’m actually in a few of them, can you guess who I am?) Have you heard enough about them yet? Well, in 3 weeks doing their practice 2 times a week and a home practice daily, I have lost 7 pounds. Yes, I’ve also been eating a highly nourishing diet like I described here. With some cookies on the side Anyway, I love them (mamazen). I’ve been feeling myself grow more strong and toned, which is a boost to the self-confidence after your body is wrecked by childbirth! My energy and spirits have been up, which is a very good thing given that my daily life with the kids, work, and marriage in recovery is DRAINING to say the least. Here are some of my favorite poses that have been helpful in conjunction of course with a rhythmic breathing through holding the poses (til I am burning and sweating and think my muscles can take it no longer ) These images are from the “sequence” I built using the handy home practice builder on yogajournal.com.

Second, speaking of energy and spirits (no, not THAT kind. Though a good mojito now and then doesn’t hurt), I will be adding some essential oils (PDF) to the family’s general well being very soon. Young Living, if you haven’t read all about it over at the experts blog, aka my roomate Lacey, is a therapeutic grade oil (as opposed to basic aromatherapy oils “over the counter” whose process of refinement destroys most if not all of the medicinal properties of the original plant). I’ve been using Lacey’s stash here and there with excellent results and lately benefited even further from the essential oil “adjustment” the yoga instructor gives everyone while in Savasana at the end of the practice. Since the weather is turning and having certain oils burning in the electric burner have been a major relief for us battling seasonal depression through the winter months, I’ve decided to get a few from Young Living for skin application that are meant to aid in processing emotions, so on. I’ve encouraged Lacey to write more about this line in her blog so keep checking her out for the real low down

Next on the list: skin. I’ve been hoping for some skin change since eating such reduced carbs and sugars, adding anti-inflammatory foods, and practicing yoga. I’ve been drinking tea each day with beneficial herbs (like dandelion root to support the liver and a few others) and of course doing the plethora of probiotics found in kefirs and kombucha. While I noticed my skin was not getting WORSE, it wasn’t getting too much better (yet, I mean its only been 3 weeks though!). But here’s where things get interesting. I remembered reading about an anti-inflammatory, anti-bacterial raw skin mask you can make at home from raw unfiltered honey and spices like turmeric, cloves and cayenne. I hadn’t tried it yet but while in Chicago my colleague and I were talking about raw honey and she pointed out that she has a one week shelf life, refrigeration only honey mask she finds at Lush. Sure enough its got those ingredients in it. Back home, I’ve been doing this mask once a day and holy crap. In the morning my skin is more moisturized, exfoliated, even-toned and smooth. Raw honey is known for doing all these things and more (healing scars, killing germs, so on), so I’m not surprised that it works, just how GOOD it works. So note to those of you who have any sort of skin problem! Try the Vivian raw honey/turmeric/cloves/cayenne skin mask!

As we proceed further down the list: Upcoming events. Tomorrow the homeschool group gathers at our place for an apple themed meet up. In honor of the theme, everyone is bring potluck items featuring apples in the ingredients. Today Ethan, Caleb and I juiced 5 pounds of organic apples, adding fresh ginger, cinnamon, cloves, nutmeg and allspice, and popped in the water kefir to start brewing batch of amazingly healthy homemade sparkling apple cider. With the pulp from the juicer I made a quick apple bunt cake and topped it with a homemade pumpkin cream cheese icing. All sweetened with only raw honey, of course. I also have several pounds of apple chicken sausages to cook up in the morning for our guests.

Tomorrow evening is family movie night, this one being kinda special. We’ve been promising Ethan a viewing of the Disney version of Alice in Wonderland, complete with an “Unbirthday Party” with cake and tea. Saturday is a friend’s 5th birthday party at the pumpkin patch – very exciting. I could go on but since there is like an event ever single day this month, I’ll save all that for another post, or two!

And speaking of family, every one is doing pretty good. I don’t want to speak for Hubby because he does have his own blog, after all, lol, but suffice to say that he has been having a hard time. He newly began therapy which has been intense, while trying to start his own business and feeling less active since not riding his bike to and from work each day. He’s had low points in his recovery lately which is difficult for us, but at the same time we are talking more and he seems to now be working harder at staying where he needs to be emotionally and spiritually. We had a yoga class together earlier this week that was really fun too!

Okay, well back to work. I’ll post some pics this weekend after some of the festivities…

This is an awesome article! I couldn’t agree more with the absurdity of conditional parenting, and I know I have a long way to go before I am really realizing my ideals as a mother but I’m growing more confident in my goals each day. So woot!

You know what else is awesome?! MamaZen. I can’t say enough about the free class I took this morning (they were shooting photos for their website so it was free). Ethan’s old “playschool” teacher was the class teacher and the space and offerings at this place are just amazing. Not to mention the wonderful workout I got, which warmed up and BURNED muscles I didn’t know existed, got my heartrate up, sweat dripping, and I felt all flexible and warmed up by the time it was over. Back pains I’ve been having were almost gone. It was amazing. If you live in the Portland area, please check them out. They’re adding new classes and events all the time. GREAT group of ladies. –> http://www.mamazenpdx.com

Since my internet connection has been rather spotty tonight, I wasn’t able to get you some pictures of our camping trip due to long uploading times. One of the things I thought about a lot while camping was the way in which intentionally eating well was HARD. Camping, I found out, is considered by many to be like vacation or holidays- as in, no holds bar on crave eating, lol. I had brought only healthy things that for the most part adhered to my “whole foods” diet, (and some creamed raw honey to curb my sweet tooth!), but I still felt at the end of the trip like I was a bit bloated just from the bread for sandwiches, etc. I found people were curious as to why eggs, butter, sausage, etc was okay for me but not things like marshmallows or diet coke or french toast, so I had the opportunity to share how I’m trying to eat to get healthier (losing weight a plus). Aside from what I thought was a pretty healthy diet already, I’m doing more to add nutrient-dense, whole foods and cut, well, the opposite! In addition, I’m going to be using herbal teas to support my vital organs (to clear out and support things like my liver, hoping to also see my skin acne improve).

Anyway, with all the curiosity I decided to post something I had come up with to give me meal plan ideas and so on. It’s an example of what foods would be consumed on an ideal day in my diet. (And I don’t mean diet as in “South Beach” or “Watch Watchers” but in the traditional sense of the word- i.e. “the food I eat”.) I’ve done an okay job with some of these for about a year now, and I’ve gotten more focused about it in the last week or so. This week I plan to be truly intentional because I’m feeling my body saying something like, “I need support; mayday, mayday!”

Example of my ideal diet:

Breakfast:
• 8 oz. homemade raw milk kefir smoothie blended with organic frozen fruit and 1 tbsp of raw unfiltered local honey
• 1 slice of bacon cooked in coconut oil in cast iron skillet, a poached farm-fresh organic egg (yoke unoxidized / runny) on top of a bowl of quinoa and kale, along with a variety of seasonal sautéed veggies(squash, mushrooms, green beans, onion, sweet potato, etc.), sprinkled with nutritional yeast (for a vitamin b complex, etc) and topped with local hot sauce (peppers are anti-inflammatory)
• 6oz. organic fair-trade coffee, 2 tbsp’s whole raw milk

Lunch:

• canned tuna or wild caught salmon (with bones and skin) on salad of leafy greens and veggies, with homemade dressings like EVOO and vinegar, etc
• a fermented cod liver oil supplement – dosage to provide me with at least 20,000 IU vitamin A (needs for nursing women) and comparable vit D support (5-10,000 IU)
• Strong tea of dandelion leaf and root, red clover, red raspberry leaf and nettle (which is a liver, kidney and uterine tonic for hormone balancing and gentle cleansing – as I can’t do a full on liver detox while nursing)

Dinners:

• Stews (bone broth, veggies, pieces of chicken, etc), quinoa bowls (soaked black beans over sautéed kale and quinoa, etc), baked or sautéed meat and veggies (curries!), stuffed peppers, soaked legumes/beans/grains in moderation (quinoa or brown rice, lentils, etc)

Light or In-between meals and desserts:

• a baked sweet potato with skin and butter and raw honey on top
• celery with all natural no sugar peanut butter (ingredients should be peanuts, with or without salt), or raw tahini (almond butter)
• handful of mixed nuts (esp raw almonds)
• stove popped popcorn in coconut oil with nutritional yeast and sea salt (“real salt” brand for minerals)
• steamed edamame in the pod with sea salt
• Occasionally a small baked good, made without refined white flour or sugar.
• Kale chips (kale baked in extra virgin olive oil and sea salt)
• Seasonal variety of fruits and veggies (carrot sticks, sweet bell peppers, cucumber, baked sweet potato “fries”, etc.)
• Fresh, plain whole yogurt with some fruit, cinnamon, and raw unfiltered honey
• raw milk steamer (raw milk warmed on stove with raw honey, cinnamon, cardamon, nutmeg, cloves, fair trade organic powdered cocoa and homemade vanilla extract)



Not allowed:

• sugars– which is in everything from cereals to bars to breads to ketchup to peanut butter these days… (oh, and this includes every type of sweetener except raw honey – and even that can be too much of a good thing — I have to remind myself! lol I have been using Xylitol in small amounts here and there as well, like if I want a touch of sweetness to my coffee)
• refined processed foods (most things that are prepackaged, preprepared, etc fall into this category)
• empty carbs (refined white flour pastas, breads, scones, bagels, fruit juice, yogurts, baked goods, white rice, etc – this stuff WILL mess with your insulin and WILL make you store fat. Period. Tip: If something says “fat free” or “light” on the package, its a good idea to puke on it. Or put it back on the shelf, whatever.)
• trans fats (like hydrogenated vegetable oils) (fast food is a duh)
• foods with soy and corn additives (high fructose corn syrup, soy lecithin, so on)
• basically anything that is not a “whole food” or was not made with strictly whole, natural foods. If you can’t read the ingredients, you are better off not eat it (this includes “healthy” cereals, salad dressings, you name it). Look at nutrition labels and know what you are eating. Bonus: eating whole foods (organic or fresh and local when you can) is NOT more expensive than prepackaged NON-food when you actually look at it pound for pound unit comparison.
• In summation, give your body what it was made to consume. Food. Just food. Kinda easy to remember, heh?

of course, plenty of water is always a good idea as well

To add to my nourishing diet I am hoping to strengthen my body physically. This week I have 3 practice jogs for 30 minutes each before the big race (5k, lol) on Sunday for Race for the Cure. But my goal is to also begin to develop a backyard obstacle course with things like ropes, tires, a soccer ball, orange cones, so on, that I can run through several times a day with Ethan. In addition, I’ll be starting a yoga class.

So if my connection cooperates, I’ll be posting the pics tomorrow, stay tuned!

Well, I’m outta here as of tomorrow morning to head over to Champoeg campground with just under 100 other Evergreeners for the weekend. If I could describe my excitement about being outside in lovely weather with my family and friends, knitting and reading and staring at the fire all weekend, I would. I am SO needing this!

What have I been up to this week? Mainly just maintaining life with work, kids, a marriage, so on. Had a knit night last night at Posies with the gals, which was nice, especially since I haven’t had my girl time this week with my running group (my neck was too sore to even think about jostling around like that!) In my spare time I have been reading about herbs and deciding on which avenue of learning I would like to take to learn more. I decided on the simple 1 hour recorded sessions of this lady out in Eugene after watching her free intro course online. She is inexpensive, entertaining, and a seasoned “wise woman” (an approach I really like). I’m so exciting about learning more.

Since learning to knit was last winter’s project, this one is for the upcoming season. As I’ve reflected on before, when I lived in Florida for 20 years I felt like I was burnt out. The number of sunny, warm climate days didn’t mix well with me and I constantly found myself out of sorts. I can’t blame that all on the weather, but I certainly felt a release of that particular feeling upon moving to the Pacific NW. The seasons are distinct and beautiful here, and I’ve come to appreciate them more each year. Many people, including myself, feel a sense of rest and hibernation that comes with the rain and shortened daylight. The kids sleep in longer, more tea is consumed, sweaters and good book follow you around the house. I have found that I scale back on social activities and extend myself a little less, spending more time on my own creativity, processing, and family life. I find that there is a little more time to learn something new, more downtime in between the busy life of a work-at-home-mom. Maybe its my own conscious choice to balance myself out after a jam packed, exhausting summer. Maybe its because its raining and cold so there’s only so much I can venture out to do outside the home without a CAR! lol Either way, I welcome it and call this next chapter of my year: RAIN AND HERBS.

Speaking of the next chapter of life, next week Ethan begins classes at Village Home. We ended up in different classes than we began in, which I think is awesome. He’ll actually be taking “Word World” and “Move and Groove”, along with two family classes for members: Knitting and Organic Gardening. The Word World class is with 5-8 year old’s who will learn early reading concepts through story times and picture games. The Move and Groove class is a physical education/dance category, where the young students are introduced to basic dance concepts and listen and move to jazz, ballet, tap, etc. I think he’ll enjoy the musical aspect of that and love to groove to the music as we so often to while we listen to the radio together!

He is doing super with words and reading lately, it is amazing to me. He could spend hours rearranging the letters on the fridge and trying to spell things out phonetically. He reads along in his early reader books already and can’t get enough of it. It’s like all he can think about, which is very cute. Today out of no where he said the word “sit” in a sentence and then like a light bulb went off he said, “HEY! MAMA! I can spell “sit” watch this: “ssihttt…. so that’s sss- ih – tt, which are the letters S, I, and T!” I love seeing him grasp concepts on his own and be genuinely excited about reading.

Stories and narrative are such an important part of our lives, (another post for another time), and to see him get excited about them gives me chills! Tonight for bed we began a child’s version of the classic “Alice in Wonderland”, something he was very curious about at the Enchanted Gardens. We plan to get through the book while camping (it’s rather long) and then have the classic Disney movie version on hold at the library when we get back.

In the meantime he’s been watching movies in the early morning when I simply can’t get up with him because I’ve been up late working (Chris might as well sleep in too because he’s often up folding laundry while I work ). I honestly love hearing his door open at like 6:30am and he hums and sings to himself from the moment he wakes up, heads to pee in the bathroom singing all the while, and then goes upstairs to get himself breakfast. He utilizes chairs and whatever he needs to fetch and toast a frozen waffle or piece of bread, grabs a piece of fruit, gets himself a plate, and heads down to the “playroom” we’ve carved out of the laundry room, where he eats while rocking in his rocking chair and viewing a little movie to keep him occupied while we’re asleep. Lately he’s been on a REAL “Milo & Otis” kick and can practically recite the dialogue, storyline and songs impeccably, lol. He also likes “Charlotte’s Web” like its never going outta style.

In still other news, I recently went back to work with Wiley on a very small scale basis to help out with a new social media initiative. The extra paycheck each month and the chance to work with “the ol’ team” again will be really nice! Chris is still working at networking and has a few events next week where he will go and talk with people and pass out his card. He also interviewed today for an internship in order to gain some skills with a small local (very local, like right down the road) company who is into social media as well. It was funny and reminded us how small Portland can be in some ways, because when he got there the two people interviewing realized they already knew him. One had seen us as Posies ALL. THE. TIME. and another was attending Evergreen at Ethan and Verity’s dedication a few weeks ago! Small world. We’re keeping our fingers crossed that the internship will be his, particularly for the training ground and networking potential. (Shoot, I just realized he might have wanted me to NOT blog about his job hunt so he had some material to post on his sloooooow moving blog at DadaNeedJava! Oops! Sorry, hun. I guess you can always post about how your counseling is going )

In still other news, or update rather, I’ve had a wonderful week eating a “nourishing” only diet. My meals have consisted mainly of a protein, fruit, veggie, nuts, etc. – primarily only “whole foods”. I’ve not had breads, sweets, crackers, nothing like that all week (except one zucchini muffin made by my temptress roommate Lacey today ). You could call it low-carb but the raw honey (for apitotherapy benefits) and fruit don’t put it under that category. Neither is it low-cal or purposefully glutein-free. What it is is SMART calories that give my body the most of what it needs. It’s working so well. My gut feels way less bloated, I’m having tons of BM’s (TMI? LOL), and my hunger is curbed with some nuts or piece of chicken or bowl of whole plain yogurt. I’ve even, get this, lost 2 pounds! lol, hey, it’s something!

Well, I better call this a night and get back to some work and my yummy tea. “See” you all when I get back Sunday or Monday!

Well I’m at it again: researching my brain out for the health of myself and my family.

A few weeks ago I reported on my son’s cavities and what we were going to do to help support him. Since then, however, I’ve been reading and reading and I wanted to share a bit with you readers but I hadn’t gotten on here to formulate the post yet.

Then I also began feeling down about my baby weight. I’ve been running and not one person on our team of 5 has lost one pound. Luckily, I live with some one who was a fitness trainer for 4 years! So last night she sat with a gal from church and I and went over why running alone will not keep you healthy and what to do instead. She talked to us about pylometrics and how to have a workout that is not just going to make you thin, or ripped, but HEALTHY.

What I’m realizing over time is that the best diet and exercise is about supporting the body – about using the body you have and helping it be disease-free, injury-free, agile, powerful and energetic. Who doesn’t want that, right?

I wouldn’t say I have ever “struggled with my weight”, at least not on the outside. Because I am petite and have small bones, my weight usually looks normal on a scale. My body fat percentage, however, is another matter. My cholesterol? Also another matter. The leanest I’ve been and healthiest I have felt has been when I was supporting my body. In my first year married, I remember reading “The Good Fat” book and discovering the benefits of eating nutrient rich foods and good fats like unrefined coconut oil. I took vitamin supplements and mineral supplements of the highest grade I could find, like some special calcium supplement from the sea and fish oil, etc. I learned around the same time of my dietary intolerance to milk, which might have curtailed my further exploration of the road I was headed down towards optimum health.

Jump ahead, oh my, 6 years. Going pescatarian for a year was good for me. It taught me to use healthy ingredients and look more at what I was eating. It’s when I began again to rid my pantry of juices, boxed and canned things, all the processed gunk that plugs me up and doesn’t support my body. Instead we ate lots of legumes and whole grains (brown rice, quinoa, oats, etc) and then I began the adventure of sprouting beans and seeds and soaking grains and WHEW what a rush! lol

I managed to gain 15 pounds less with Verity than I did with Ethan, yet I was eating at least 2 eggs a day, butter, coconut oil, kefir smoothies, occasional meats (usually grass-fed, farm-raised) and so on. I began gaining towards the end and I believe its because I was unhappy internally, waiting around for the baby to come, and not taking my health into consideration. In short, I ate lots of cookies. LOL

Let me for a moment get back to Ethan’s dental issues, which has played in the background of my life these last few weeks.

I would have thought that trying to get Ethan away from anything with sugar would have been hard. Not that he ate candy and junk food, but I’m talking ANY refined sugar in ANYthing. Go out to the coffee shop and you will be hard pressed to find something with no sugars in the bread, peanut butter, etc. At home, he can have plain yogurt or fruit. No breads with added sugar, no cereals, nothing like that (not that we carry those things at the house anyway- except for Seth that is, lol. He has “special” dietary needs that I’m pretty sure includes Kix )

I was pretty inspired by Ethan’s willingness to give up sweets. He would tell some one offering him a cookie, “NO, I can’t have that, I have 3 cavities and THAT is sugar!” LOL

And because I was so aware of the sugar in these things, I began to make different choices too. Why would I sit around eating a sweet in front of him while he eats a piece of meat, or an egg, or a slice of bread with cream cheese? How unfair!

So I started weaning myself off my sweets too. Not even intentionally. I still love me some Coconut Bliss and Immaculate Baking Company, but I could go without it – especially to lose these last 15 pounds of baby weight. (Yep, that’s right – I have not lost ONE pound consistently since Verity was born four months ago.)

Okay, so combine the sugar-weaning with the losing-no-weight-running (that has also injured at least 2 of us so far with rolled ankles and skinned knees and so on! lol) and then my roommate showing me pylometrics and giving me tips about my individual body structure and which muscles I rely on too much (ahem- calves- ahem) and which ones I do NOTHING with (ahem-butt and belly-ahem) and ALL THIS AND MORE adds up to my getting a little more intentional about losing this weight and getting healthy!!!

SO, I leave you with this interview I read recently when doing our Azure Order this week. They interviewed Sally Fallon, author of Nourishing Traditions, and includes the basics of the traditional diets studied as well as a lot about tooth decay and flouride and so on. I learned a lot, and hopefully you will learn a lot too!

My plan? I’m going to be following the recommended eating for nursing women on the Weston Price website (including nothing refined and adding cod liver oil to my diet) and doing an exercise regime that supplements the running and yoga with high energy “play” movements in the backyard with Ethan a couple of times a day (the only way I can really find the time to do anything like pylometrics AND be a busy mom!)

On a related note, I can’t really do ANYTHING with my body right now because I have a pretty intense whip lash stiffness in my neck that has been there since I went to bed on Friday night. I feel pretty immobile and ridiculous that even typing on the computer hurts, so pray my neck loosens up SOON!

In no order of importance:

- “The Family Guy”

- alarm clocks

What are yours?