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Author: Admin

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4 quick (make-ahead) breakfasts for school mornings

I don’t know about you mommas, but the breakfast and prepping for school rush has been a big learning curve for us. I used to idealize cozy long (early) mornings with the girls getting up to eat steaming bowls of oatmeal with me, or kale and egg scrambles (my personal fav), before heading out. But, reality is something all together different. Usually the girls prefer sleep and lingering over getting dressed/morning activities to sitting and eating at home. If we do gather together it’s on the couch for some praying and journaling time, and then I’m focused on lunch prep….so…

I’ve come up with some compromise breakfast options that I feel really good about sending them out the door with for a strong start to their day. My girls are lucky enough to drive with their dad every day (about 15-20 min) so they have time to eat in the car, and they enjoy chatting with dad, listening to their spotify playlists, or books on tape, and easing into their day that way…

We’ve all heard it—breakfast is in many ways the most important meal of the day–and sometimes the hardest to make time for. I know that giving them this habit and making sure to mix it up, we’re setting them up for a life of enjoying breakfast, and making sure they’ve planned ahead for it.

I love the idea of making some of these in batches as the week kicks off, and having them around to really simplify things–so much easier to heat up overnight oats quickly, or egg/zucchini bites, rather than doing scrambles and hot meals from scratch. What have you found that you love and that works for your kids/husbands/selves for those rushed mornings that still require nutritious starts?

1) Hard Boiled eggs. I discovered (remembered) recently that my daughter Corinne and my husband Joel are crazy about hard-boiled eggs. She won’t really eat them the other ways we prepare them, but in this form she’ll eat 3-4 in one sitting–I love seeing her hold them and happily scarf them down after peeling them. Emma will eat only the egg whites so that’s not ideal, but we make it work. These are great to make a dozen at a time and store for up to a week (if they last that long)…I always try to sneak some fruit in with it…clementines are a year round winner–for ease as well as taste.

2) Apple Cinnamon coconut overnight oats (Recipe below). So I have been slow to jump on the overnight oats bandwagon, wondering how my kids would do with them. With these, you can add a plant protein powder (optional), but they are nutritious and dense and yummy even without. I would suggest putting them in small (mini) mason jars, as the normal serving size is too big for little kiddos to finish off. Can be heated up on these current chilly mornings.

3) Zucchini tots (recipe below)—These are awesome to make ahead, in batches in muffin tins. I had them help me grate the zucchinis from our local farm, and they enjoyed seeing them being made, so it was less of a shock when I offered them the next day for breakfast. You can also, in a pinch, use powdered organic greens–sometimes more practical in winter months in terms of getting the good greens into them.

  1. Pumpkin spice coconut raisin breakfast cookies–what a delicious mouthful to say 🙂 (recipe below). These are made with plant protein powder instead of the flour, so they are dense, hearty, don’t cause a sugar crash, and are super yummy. I don’t know about you, but I love a good filling cookie, and this one fits the bill for breakfast–you can choose different mix ins like nuts you may have (walnuts, cranberries, etc). The pumpkin spice base is subtle and delicious and allows for various pairings.

Even with these 4 meals that require a bit of extra foresight/shopping for ingredients (gotta love a Sunday night prep session to make the mornings go well)–it’s also great to have super quick and easy grab-and-go options. For us, that’s clementines, apples, sometimes mini bagels and cream cheese (better carb to protein ratio than a normal size bagel), and Vans gluten free blueberry waffles (so easy and a big hit). This way, there’s never a day you’re too busy to throw something together that will fuel their brains & warm their hearts.

And of course, I always send them out the door chomping on their incredivites or chewable Vit C (or drinking the vitalized immunity if they have complained of a tickly throat, etc). More on my passion for supplementing well with littles and our story here.

Cheers to finishing out these final (cooler) weeks of the year with nourishing starts to our day. Our little ones see what we do and model us, so I make a peanut butter/banana/chocolate shake for their dad to take with him daily (he loves how full he stays until lunch time) and I model for them that I’m reaching for the same things–nourishing foods (rather than just caffeine) to start the day right!

Hop on my healthy kids back to school VIP email list for more holistic offerings, tips, tools and giveaways. We can make this our healthiest & most peaceful school year, yet.

What are your top fav meals to prep for busy mornings, and what other tips do you have for making these precious first minutes/hours of the day run smoothly and peacefully?:)  Share away!

-Maddy

RECIPES:

Apple Cinnamon Overnight Oats

(from That Clean Life)

Serves: 4
Time: 8 hours (overnight)

Ingredients:

  • 1.5 cups Oats
  • 1.5 cups Unsweetened Almond Milk
  • 2 tbsps Chia Seeds
  • 1 tbsps Honey (or Maple Syrup)
  • 1 tsp Cinnamon
  • 1/4 tsp Nutmeg
  • 1/2 tsp Vanilla Extract
  • 1/2 cup Water
  • 1 Apple (cored and diced)
  • 1 cup Walnuts (chopped)

Directions:

  1. Combine oats, almond milk, chia seeds, honey, cinnamon, nutmeg, vanilla extract and water in a large glass container. Stir well to evenly mix. Cover and store in the fridge overnight.
  2. Remove from fridge. Use single-serving size jars (250 mL or 500 mL in size) and place a few spoonfuls of the oat mixture in the bottom of each. Then add a layer of diced apple followed by a layer of chopped walnuts. Repeat until all ingredients are used up.
  3. Store in the fridge up to 4 days or until ready to eat. Add an extra splash of almond milk and/or a drizzle of honey (optional).

Suggestions:

Warm It Up – Heat in the microwave for 30 to 60 seconds before eating

Vegan – Use maple syrup instead of honey

More Protein – Add 1 small scoop plant protein, hemp seeds or a spoonful of nut butter

Zucchini Tots

Adapted from the blog Mess for Less

Ingredients:

  • 1-2 medium zucchini (aiming for 2 cups of shredded zucchini once water has been squeezed out).
    • Can use broccoli instead if your kids prefer that flavor palate, or powdered greens. 
  • 1/2 cup seasoned Italian bread crumbs
  • 1/2 cup parmesan cheese or mozzarella depending on what your kids like.
  • 1/2 cup shredded cheddar cheese
  • 6 eggs
  • Salt and pepper to taste

Directions:

Pre-heat oven to 400. Grease a regular muffin pan (or we used some fun leftover cupcake fillers that made them excited).

Shred one zucchini and wrap in cheese cloth. Squeeze out excess water from the zucchini.

In a medium bowl, mix 1 cup shredded zucchini, eggs bread crumbs, Parmesan cheese, cheddar cheese, and salt and pepper.

Using a spoon, scoop the mixture into a greased mini muffin pan. The mixture will make 12 zucchini tots.

Bake for 15-20 minutes at 400 degrees until tops start to crisp.

Fall Flavors Breakfast Cookies

Ingredients:

  • 1 cup butter
  • 1 cup raw organic sugar
  • 2 eggs
  • 1 cup flour (almond flour for GF, or Einkorn for less gluten, white whole wheat is what I would tend to grab)
  • 1 cup vanilla plant potein
  • 2 tsp pumpkin pie spice (the one time of year we get to go overboard with this spice)
  • 1/2 tsp vanilla
  • 1 tsp cinnamon
  • 1 tsp baking soda
  • 1.5 cups coconut
  • 1 cup raisin]
  • 2 cups oats

Directions:

Pre-heat oven to 350. Cream butter and sugar, add eggs, and gently fold in vanilla. Mix dry ingredients together well, and then add to kitchen-aid, blend until well mixed. Can add coconut, raisins and optional nuts in for an even denser texture (and more goodness snuck in).

When dividing them up and placing on the cookie sheet, be sure to flatten them a bit, as they are dense and won’t move much into a final “cookie shape”. Bake for 10-12 minutes, or until golden around the edges. Serve warm with tea for after school snacks, or send them packing in the mornings!

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Mother-daughter morning; making winter terrariums

I’ve become very aware of just what a special season we’re in…the sense of our family shifting is clearer to me than to the others, certainly, but we’re all aware of it in our own ways. And it’s a beautiful thing.

You can’t see it here, but they were holding hands, skipping around the corner when I caught them 😉

I think the coming of a new life into a family stretches and changes everyone for the better, not just the parents, but the siblings too. I’ve now seen it several times, and as they get progressively older/more aware, the girls are able to understand just what a significant thing it is to welcome another baby brother–someone who will no doubt bother them at times, annoy their games, try to get into their legos and toys, but also always be up for an adventure, snuggles, someone they will get snacks for, and cuddle when mom is not around (Emma has put Ambrose to sleep, rocking him in the chair in his room–no joke–when Joel and I went away for the weekend last spring and my family was in charge). Their sense of tribe and unity shifts, and it’s something I’m so excited for, but at the same moment, I’m not willing to rush this stage. And this fall I set the intention to pour time and focus into my girls in the unique ways that I can right now, treasuring our special mommy and girls time, knowing that my focus will inevitable shift towards the baby/toddler side of the spectrum again when baby brother arrives…

So last weekend, after Saturday morning gymnastics finished for the semester (and that routine was fun, Ambrose and Joel generally scooting off for Saturday errands and boy time, and me with the girls at their classes)…I was ready to focus on some other neat activities we could do together. This one seemed like the perfect mother-daughter morning, especially combined with brunch at their incredible cafe (you HAVE to try)…so we jumped at it and gladly brought some fun friends along. I love that Terrain offers programs like this for kids–it’s such a magical store set up, and my girls wandered happily with me exploring all of it, before we began.

My girls–while as different as could be in so many ways–are such a fierce partnership, they love and accept each other deeply, and I LOVE seeing them approach activities like this is such completely unique ways, and both get maximum pleasure from it.

Emma was so delicate, precise and choosy with her succulents, decor and the whole process–Corinne was–enjoy the dirt, and cram as much sparkly stuff into her glass container as could possibly fit…hers is literally twice as heavy as a finished product…I had to laugh…and she was saying yes to everything, even when it couldn’t really fit. They both were SO pleased with their final product, it was the perfect amount of structured activity with the nature supplies and freedom to let their creative brains run wild, in a beautiful and inspired setting, while the rain and wind rushed by the window outside.

I love how much fun was had by all, how different each of the creations was, and that we have these incredible indoor treasures to remind us of the beauty of nature and green during these barren winter months.

Here’s a super quick and easy run down of how to make these with your littles at home.

You’ll need:

*A glass container, any size–whimsical is fun, just be sure you know how many succulents you’re trying to fit in, and what sizes they are.

*3-5 succulent plants, mini. These are easy to find at garden stores, and so fun how diverse they are in texture and shape.

*rich potting soil

*Gravel

*colored rocks (decorative)

*Optional add ins: berry branches (tiny), dried mushrooms, tiny twigs, dried bush branches, the more interesting looking the better.

Directions:

*Fill the bottom of glass container with gravel (1/4 full is what they told us)

*Pour the soil in over the rocks, just enough to be able to comfortably plant the succulents

*Remove succulent plants from containers and arrange as you desire

*Cover as much of the soil with decorative/lighter rocks as you can (helps with protecting soil and needing less water)…then fill in with other decor to their hearts content.

*To maintain: water succulents every 10 days to 2 weeks–just a bit of water. They can suffer and die from over-watering, but in my experience are just wonderful to have around, I have some I’ve left alone when on vacation for 10 + days and they do just fine–low maintenance but beautiful = perfect for moms and families.

And when we got home, they put it exactly where they wanted it to go–I’m thrilled with the results, we’ll treasure these for as long as they last us (and succulents are very forgiving:)).

If you make your own, share and tag me so I can see how they turn out.

For more info about the kids programs at Terrain, and to check out their incredible shop, cafe and blog, go here. I know how lucky we are to live close to one;)

My heart skips a beat when I think about them growing up–I know it’s happening and it’s a beautiful thing, but I also know how much I’ll need to fiercely guard and treasure these memories forever. Luckily we hopefully have a life-time of memory making moments together as mothers and daughters.

Enjoy making memories with your littles, no matter what the season–there are so many incredible things for us to create and learn about with them–it keeps me young and forever learning alongside them, as I watch the glow in their eyes and hearts as they try new things and create to their hearts content.

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Delicious carrot cake, and a 2nd birthday ;)

This recipe is a keeper if you love a rich, flavorful carrot cake–we made the cake and a bunch of cupcakes for a birthday and it worked out well–with some healthy swaps that no one noticed–I’d recommend it for your thanksgiving dessert table!!

 

Last weekend we celebrated Ambrose’ 2nd birthday with family, and some extra special family members (puppies) who were with us as part of my mom’s Lake Joy Goldens fall litter. The puppies were just 2 weeks old, the perfect age for lots of squeezing and cuddles from my kids, with their eyes opening, and beginning to move around on their own. Ambrose knew how special it was to be celebrating his birthday after watching his sisters make a big deal out of theirs over the summer, he was ready for his turn. We had a wonderful gathering of sisters, cousins and friends to help us celebrate our favorite little guy with a simple birthday brunch.

I’ve had my eye on this carrot cake recipe to try, thanks to discovering it on the Helena Daily list, and knew this was a great occasion for it.

The recipe is from Beneath the Crust–we know some of the ladies and their recipes look fab. I wanted to see if I could adapt for cupcakes, and to do a few swap outs. So I replaced the flour with Einkorn to make it friendly for folks with gluten sensitivities (not celiacs!), regular sugar easily replaced with coconut sugar (and the recipe calls for alot), and coconut oil for regular vegetable oil. We doubled the batch of cake batter to make a set of 18 cupcakes, which worked out great, and didn’t need to double the frosting (or filling) quantities—apparently original recipe makes alot of frosting!

Ingredients

Cake

  • 4 eggs
  • 2 cups coconut sugar
  • 1 1/4 cups coconut oil
  • 1 tsp vanilla
  • 2 cups flour (Einkorn is a wonderful consistency, but without the strong effects on our bodies that most gluten flours have…try it!)
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp ginger
  • 1 tsp salt
  • 1 pound peeled, shredded carrot (I got bags already shredded, and we ran them through a blender to make them even finer).
  • 1 cup pecans, toasted and chopped coarsely (can also buy these already chopped, shortcuts for busy people, zero guilt).

Filling

  • 1 cup sugar
  • 1/4 cup flour
  • 1/4 tsp salt
  • 1 cup cream
  • 1/2 cup (1 stick) unsalted butter, cut into pieces
  • 1 cup pecans, toasted and chopped coarsely
  • 1 tsp vanilla

Frosting

  • 1 1/2 cups sugar
  • 1/4 flour
  • 3 Tbsp cornstarch
  • 1/2 tsp salt
  • 1 1/2 cups whole milk
  • 2 tsp vanilla
  • 1 cup (2 sticks) unsalted butter, room temperature and cut into tablespoon sized pieces
  •  8 oz cream cheese, room temperature and cut into tablespoon sized pieces

Instructions

Cake

  1. Preheat oven to 350 and grease and flour three 9 inch cake pans.
  2. For cupcakes, if you cook those first, oven will be at 400, baked for 10-15 min. 
  3. Toast the pecans (make your life easier and toast the cake and filling pecans all at once!): spread the pecans on a baking sheet and toast 8-10 minutes or until fragrant and toasty. Let cool and then chop coarsely.
  4. In a medium bowl, combine flour, baking powder, baking soda, spices, and salt and whisk well to combine.
  5. In a standing mixer fitted with the whipping attachment, whip together eggs and sugar on medium high speed until pale and fluffy, about 2 minutes. Turn speed to low and slowly drizzle in the oil in a thin stream – this actually takes a while, about a full minute or a little more – until fully incorporated. Add the vanilla and stir just until combined.
  6. Using a rubber spatula, gently fold in dry ingredients until almost fully combined with only a few streaks of flour. Add carrots and pecans and gently fold in until evenly distributed.
  7. Divide batter evenly between the three pans. Bake for 25 minutes for 9 in pans – or until the top springs back when pressed lightly or a tester comes out clean.
  8. Let cool for 10 minutes then remove from pans and let cool completely on wire racks.

Filling

  1. If you haven’t already, toast the pecans (step 2 above); let cool and chop coarsely.
  2. Combine sugar, flour, and salt in a medium saucepan and whisk well. Gradually whisk in the heavy cream until incorporated. Stir in the butter and set over medium heat, stirring constantly, until butter is melted and mixture comes to a boil.
  3. Turn heat to low and let mixture simmer for 5 – 10 minutes or so, stirring occasionally, until thoroughly combined and smooth. Remove from heat and stir in vanilla and pecans. Set aside and let cool completely.

Frosting

  1. Combine flour, sugar, cornstarch, and salt and whisk to combine. Slowly whisk in milk, being careful to combine thoroughly with no lumps. Set over medium low heat, stirring constantly, until mixture comes to a boil. Simmer for about 5-6 minutes, still stirring constantly, until mixture is thick and harder to whisk. Remove from heat and transfer to a clean bowl to let cool completely.
  2. When mixture is *completely* cool, transfer to the bowl of a stand mixer fitted with whip attachment. Add vanilla and mix on low just briefly until combined. Add butter one piece at a time, allowing each to be fully incorporated before adding the next. Do the same with the cream cheese. Once all the butter and cream cheese has been incorporated, turn the mixer up to medium high and beat until light and fluffy, 4-5 minutes. Let stand for an hour to firm up (I wasn’t this patient, but it still turned out OK).
  3. Place one layer of cake on a platter. Spread enough of the filling to generously coat. Add the second layer, repeat with the filling. Top with the final cake layer.
  4. Frost top and sides with frosting.
  5. Top with toasted coconut, candied pecans, a sprinkle of cinnamon, blue sprinkles for a little boy’s birthday, or anything else that sounds good! Keep in fridge if you’re in a warm climate and take out an hour or so before serving.

*Note the baking times may vary according to your oven…

Here’s a few more pics of our October 28th birthday brunch. These 2 years have absolutely flown by, and this guy is such a staple part of our family dynamics that it’s almost impossible to remember life before his joyful, funny, cuddly, exploratory presence in it. This time around it was fun to see how much the girls could do to help with not only the cupcakes and food prep, but also making signs for him, and helping me pick out the decor, hang streamers, etc. Emma is such a party planner, my dad commented she may have a future in it, after she designed and orchestrated an elaborate “trampoline show” that same day:) Something about being the eldest, and she totally dotes on her little brother.

Grateful to my parents for hosting us, and that everyone came together to celebrate Ambrose, and to make sure the puppies could be included, tiny party hats and all!

What a memorable birthday for all of us, and hopefully Ambrose the dog lover will remember his “puppy party” when we talk about it with him.

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8 Must-haves for building a natural medicine cabinet

This is the time of year when I get LOTS of questions about immune support. And believe me, I get it.

We had a rough time of it when our first daughter was little, and in day cares, and we couldn’t keep her healthy. She’d get sick, would need a nebulizer, then we, the parents, would get it, and miss work/struggle to take care of her, and the whole cycle continued. It’s enough to make you dread winter if that’s your experience of it as a parent–and for many I know, it is.

BUT, fast forward to a few years of learning, experiencing and sharing natural nutrition, and now my kids are the ones that stay healthy when their classmates and teachers drop like flies with bugs going around school (knock on wood of course), and haven’t had a doctor’s (sick) visit in over 4 years, 2 (younger ones) have never been on antibiotics, and we don’t frequent the pharmacy. I don’t say this to brag in any way, but to tell you that I was once on the other side, and it is absolutely possible and so valuable to make changes for your family immune system with some preventative tools.

Here’s my top 8 immune builders, straight from our favorite natural nutrition brand partner. You’re going to LOVE stocking these for the winter, and you’ll be armed with confidence that you can go into any family gathering, long holiday weekend, travels and more with these tools at the ready. The goal here is to keep you out of pharmacies, and out of bed (or missing work/school) during these most beautiful weeks of holidays, travels, family time and more. Let’s look forward to the season–and not dread the bugs anymore! #naturalnutritionforthewin

  1. Nutriferon. This is the immune powerhouse of the line. The product was designed by the man who discovered interferon, our bodies’ ability to produce white blood cells and build up immunity within our system. He was invited by Shaklee to use this discovery to create a patented product, and that’s what we have. Works wonders for all winter long keeping immune system super-charged, also works for seasonal allergies and any time that stress, life, sugar, pregnancy or anything that can natural weaken our immune system. LOVE it.
  2. Defend and Resist. Elderberry is all the rage now for it’s immune properties. Apparently it’s pricey and often sold out during winter months on amazon and other sources. Well, this is our perfect blend of elderberry, zinc, echinachea and more. A super powerhouse that we start taking as soon as we get a sniffle…and it is amazing at knocking things out fast and furiously.
  3. Vitalized immunity. I literally start to sweat when I run out of this in the winter. I give it to the kids so often, it’s the natural (and healthy) form of “emergen-C” (which is popular but filled with crap)…and this works every time to nip my kids’ sicknesses in the bud and to keep me healthy. We love the way it fizzes, and the taste. If you can only get one thing from this list, start here.
  4. Optiflora DI. This is the brand new immune boosting probiotic (we all know that gut health plays a key role in immunity)…and it has 4 strains of the most studied bacteria, good for digestion and for building immunity. Years of research went into this product, I love it, I’ve been using it since August and I’m a huge fan. Highly recommended especially for those who are pregnant during the winter and want to stay healthy the natural way.
  5. Pre and Probiotics. These are game changers for most people. I have a friend who literally only added this in, and went from having her family sick much of the winter, to totally well the next year. It’s amazing how simple that is (and sounds)….my kids and husband and I all take these daily, year round.
  6. C-Boost—Chewable C. We all know how important Vitamin C is. Besides all the yummy oranges we’re eating, taking this daily certainly helps. It’s a chewable, and kids love it.
  7. G Boost–Garlic. The first time you open the container and smell these supplements, you may be a bit blown away—literally, but supplementing concentrated garlic is such an awesome way to stay healthy, it’s a natural antibiotic and helps with gut health in addition to overall immunity. It’s part of our emergency “ward off a bug” routine, and you’ll love having it around. But don’t try to crush it and hide it in your kids’ food…they’ll know!:)
  8. Finally, Z boost! Zinc is known for its immune boosting properties, and for $7 for a bottle, you really can’t turn this down.

So stock up, and enjoy a healthy and happy winter. Grab all 8 at once and you’ll get a free gift from me!

And be sure to go onto my business page on FB to let us know how healthy your family is staying this year with these tools (we love pics too!).

Related links if you’re eager to learn more about these topics:

*10 ways to build immunity

*Kids’ health

*Probiotics–why do they matter?

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10 Tips for building immunity this winter

This is the time of year when all the bugs start going around. My hope for us all—is that we can all build natural medicine cabinets, build up our immunity (in ourselves and our kids) and stay away from pharmacies for the entire winter!

It’s not something I even knew was possible until a few years ago, but as I’ve studied, experienced and shared the power of natural nutrition, I truly believe in our bodies’ ability to build up strength to fight off anything that comes our way–so you can have a social life in the winter/associate with others/be in places that have germs–i.e., everywhere–and not be worried!

This is from the mom who used to have regular sick visits, a daughter on a nebulizer for much of the winter, and now we’re doctor (sick) visit free for 4 years! More of our story here. We’re not perfect with all of these, but we do our best, and it makes a world of difference.

 

See also–8 must haves for building a natural medicine cabinet. 

  1. Reduce sugar. This is the kicker, and tough for any parent to read right after Halloween. But it’s based on science and it’s true! A lot of sugar in our diets can suppress our immune systems which is why you may notice little ones get runny noses/colds more easily after high sugar weeks/holidays, etc. No need to go crazy with forbidding it, just be mindful as you parent and feed yourself and your family. You’ll start to notice that sugar is snuck into everything, from the sauces and snacks you buy, your delicious PS lattes, and all the other little things we may not pay much attention to. Taking small steps in this area may lead you to feel better and want to reduce sugar intake even more.
  2. Build up the gut. Since we’ve now learned that 80% of the immune system resides in the gut, it’s very important to care for and build a healthy gut this time of year. I recommend a great probiotic, eating fermented foods when possible, kombucha (be aware of home brewed, can sometimes have the opposite effect), and of course, a balanced diet reducing sugars, increasing fibers, and working with seasonal foods will help. I’m thrilled about this new DI (Digestion and immune support) probiotic that was just launched in August after much research (4 strains total, the most studied ones)–I use it myself and love it.
  3. Get outside. The whole “bundle up you might catch cold” is a bit misleading–fresh air and brisk walks, and general time outside this time of year is critical for our health, mental and physical, and overall well being. Kids and adults need this, and they need physical activity in nature, too…hence our weekly hike tradition has been picking up, and is oh-so-treasured time in my family. Bundle up with your cute fall layers, and enjoy getting out for at least 30 min per day.
  4. Drink. This is another obvious one but can often be forgotten because we’re not in the midst of summer heat. Winter dehydration is just as common and harder to catch. If you notice you’re needing an extra boost, grab orange slices, fresh lemons, vitamin C tablets for your water, or a natural hydration (low sugar) powder to help keep you optimally hydrated. Your dry skin will thank you too.
  5. Keep Oranges and Vitamin C handy. Let’s change it from “an apple a day” to “an orange a day” (hey, nothing against apples, but we all know the immune power of Vitamin C). I make sure we’re all eating clementines as often as we can (my daughters can power through 2-3 in a sitting or at the park)…just that small habit can really help over the course of the winter.
  6. Try ACV—Yep, the wonders of apple cider vinegar. This is about boosting your gut health, reducing inflammation and balancing blood sugars (my diabetic grandmother living into her 90s with grace swears by her daily ACV habit). Keep it handy and mix it with maple syrup and water (and ice) and a dash of cinnamon to make it more taste friendly for the kiddos.
  7. Diffuse Thieves oil. This might be my favorite essential oil, and I’ve seen it play a big role in keeping my kids from developing colds (or when colds are still developing, this oil nips it in the bud, along with the vitalized immunity). We diffuse it a lot during the winter (bonus, it smells amazing) and I’ll rub it on their feet with a carrier oil (coconut is my preference) in the evenings/moments when I want to give them an extra immune boost.
  8. Be sure to socialize. There’s actually a danger in NOT exposing ourselves to some germs, as we continue to build up immunity, so be wise about it, but make sure you’re actually giving yourself those exposures, in small amounts, and you’ll see what a difference it makes. Kids/babies in too sterile environments can suffer greatly, their immune systems don’t develop as well.
  9. Cook with natural immune boosting herbs. Things like garlic, onion, turmeric, cinnamon and more all have powerful effects…being wise to how they can help our bodies cope with the season, and sneaking them into your cooking/recipes can go a long way towards making food our medicine, and preventing rather than treating. More on this topic from this great article. 
  10. Build a natural medicine cabinet—start with these 8 must-haves.

That’s it!! With a new baby on the way, we’re extra grateful for some of these tools/knowledge and I’m hopeful that we’ll be able to celebrate with you all– a winter of no over-the-counter meds or pharmacy and doc visits!!! Imagine how much time and money that would (and should) save us all. Prevention is my favorite way to go. 

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3rd Trimester! Things I’m loving these days.

“Pregnancy is a process, that invites you to surrender to the unseen force behind all life”

Well, it’s here–we’re in the homestretch. It happened fast, and now I know the final weeks may fly by even more. I’m really trying to enjoy all the moments, and live this pregnancy intentionally—so much about it has been a total gift, surprise, journey in trust, and I can’t even begin to tell you how my heart has been transforming. It’s the miracle that every time, love multiples. And stretches us, yes, beyond our comfort zones, but it’s there that we truly begin to live.

I’m journaling a lot, enjoying getting to know baby as he kicks his way into my life more and more each day 🙂 Taking time to slow down and be still and marvel at all of it…which pregnancy brings out of me (surprisingly enough!). The holidays are looming, but I know this year will be simpler and more cozy, combined with the nesting, and I’m just really pumped about what the next 12 weeks will bring, for me, and for all of us.

The fact that it’s my easiest pregnancy by far (so far) is helpful, but I also know that I have some practice in doing what’s needed to make sure baby and I are happy and healthy…and I wanted to share a few of my current favorites, knowing that many wonderful moms I know are due sometime right after me, in spring of 2019.

I hope this is a helpful roundup–and feel free to share with a pregnant friend if you think she’d like it.

As a mom of 4, one of the most important aspects of this time is maintaining my energy levels and using my energy on the right things! As any mom will tell you, we can get laser focused on nesting and a bunch of projects related to prepping for baby, and in this case, it’s been a lot of setting up my business structures and flow (and hopefully this space) to work well during my time focusing on baby, and that’s been an exciting and welcome endeavor. Thank goodness for my amazing husband, support crew, and team. And my kids, for putting up with my tidying impulses (neat freak is tied to hormones for me)…our home is feeling cozy, and we’re ready for a winter welcoming the next one into the mix.

People often ask me: so how do you stay so energized in pregnancy?

Answer…like most things in life, it’s not just any one thing. And having a life and balance that you love (in terms of work/life/family/rhythms etc) certainly helps in bringing that joy and energy to everyday.

Anyway, sharing a few things that I’m loving right now, and that are helping me stay strong, energized and happy as we enter the final stage of this beautiful thing called pregnancy.

Daily Habits

Some of you have seen my daily routines/morning flow videos and posts on IG-TV, and others haven’t. Some of the habits I decided to embrace this pregnancy and that have been serving me well:

*Decaf lifestyle…with the exception of this killer cinnamon tea that I’m linking below for you…MUST get. I’ve been trying to avoid full caffeine drinks, and that means decaf coffee, some lighter caffeinated tea, etc. But let me tell you, sleep is one of the most important things for feeling good and powering through a pregnancy (especially with other small kids around) so cutting the caffeine cycle can really help, as hard as it might feel. It won’t serve you that much in postpartum anyway, so now’s a good time to cut back. I instead drink and SWEAR by this super energizing tea, in pomegranate, often mixed with seltzer. It’s a powerful midday boost, with amino acids for brain power, and I’ve gotten other pregnant mommas hooked on it, they tell me it helps them so much. Cheers!!

*Daily stretching/yoga…aiming for 20 minutes in the morning, after tea and prayer time and toddler snuggles…but even 10 minutes helps my body and my mind so much. In the evening, I’ll aim for another 15 but often it’s just restorative stuff–whatever needs to be stretched, child’s pose, legs up the wall, pigeon pose and other ones that help counter-act the effects of the busy days. Maybe I’ll do another post with my favorites if there’s interest (comment if you’d like to see that);) If you’re new to pre-natal yoga, and want to start…I like these.

*Daily walks. I walk 2 miles per day about 4-5/week. The other days I am either hiking with the family (for weekend movement), or at the gym doing weights and treadmill or elliptical. Moving every day is not a luxury, it’s a necessity for pregnancy. I notice the difference in even just 1-2 days if I don’t do a long walk, I’m stiffer, more sore, everything feels tight, and there’s so many reasons to believe that walking and natural movement help us in staying strong and preparing for a wonderful delivery and recovery. In my experience coaching moms, the biggest things moms can do for their mindset, their confidence, stamina, and their ability to jump into a postpartum fitness routine, and even preventing some of the mood challenges of the 3rd trimester and postpartum (PPD), staying fit in pregnancy is of top priority. See more about my thoughts on running while pregnant here…and share your thoughts about your favorite types of workouts to do while pregnant! I also love barre for another low impact but high results pregnancy workout, and of course, plyometrics and yoga and other things, with the approval of your doctor.

*Every Mother. I LOVE the prepare program. 3 words, Mommas: There’s. An. App. (No excuses). She taught me how to move properly, preventing injury and healing a core strained from big babies, and with the help of my physical therapist, I’ve had an entirely different experience of core strength and posture and balance in this pregnancy than with my other ones…it’s been a game changer. So many women suffer from Diasistis Recti, and even moms who don’t may feel like their core will never feel balanced and strong in the same way again— and I believe that with this program, DR and core injury can be prevented the majority of the time from ever occurring (and we prefer prevention right?:)) And Leah’s recovery program is fantastic as well, so you’re ready to go with that as soon as you’re cleared after birth. I’m not affiliated with them in any way yet (I’m considering being a coach in future), this is just my fan review (and you can read my featured member story soon on their site).

Books I’m loving:

I needed this book. It’s like Ina May, but for Catholics. Just inspirational, wise, not over bearing or judgmental, just some helpful reflections to really enter the right state of mind for welcoming and appreciating labor for what it is. I have to say, wish I’d had it around to read with my first…but here it is and you can enjoy it too if it looks valuable.

AND, since I’m heading into sons, plural, I’m reading this one that my mom gave me…yay mom.

And I’m always reading something inspirational/non-fiction for my coaching life, so currently, finishing the year strong with my influencers book club with this one.

SO GOOD. What we read in the final trimester (and watch) can really affect us–so think about it, this may not be the moment to start that intense tear-jerker fiction series or to watch a bunch of intense movies/TV. Your brain and everything is being re-wired to be a protective, nurturing (and nurtured) space for babe. Understanding that has helped me immensely in the final weeks. Same goes for birth stories….maybe lots of folks will want to share their “horror stories” or “best ever birth” stories—honor your intuition and if you don’t think those will help you right now, politely explain so.

Styling the bump.

At this point, you’ve probably all seen how much I LOVE, live in, and rave about Blanqi. These support tanks and leggings came into my life in my 2nd pregnancy and were a game changer. The tanks work great styled under piece (at the time, it was office clothes, now it’s good ol’ maternity jeans). They allowed me to comfortably run and workout feeling support until 38 weeks pregnant with my Corinne…and I’ve used them ever since. This year,  #blanqigirls came out with a sport specific legging, and I’m obsessed. It’s designed with momma’s body and health in mind, compression in the lower legs/calves, more relaxed up above, a super sleek and supportive belly band, it’s just juicy, I wear it to the gym, on runs, daily walks, and just about everywhere else. It’s fun that I know the amazing mommas who started the brand too–they are super inspiring #bossbabes who’ve created a powerful brand–it’s awesome to support them while (literally) supporting our backs and bumps!

And Stitch Fix! Nothing like not wanting to go shopping while pregnant–but finding that every week, things fit differently and new stylish pieces are an absolute must, especially in the final trimester, to continue feeling good and enjoying rocking pregnancy 😉 You’re a posterboard for motherhood, and hopefully a joyful one at that, so might as well look the part! That’s my realization, after years of not wanting to buy new things for pregnancy, it’s just so good to have a few new pieces and things that fit well and are flattering. So, the way it works is, they send you a box, and you get to decide what to keep and what to send back. And believe me, the ease of having a personal stylist do it for you is welcome always, but especially appreciated in pregnancy and postpartum. Effortless, and very little risk. Check it out here with my referral code for $25 off your first box–do it. You won’t regret it 🙂  I’m wearing a reversible vest and maroon sweater from stitch in the top photo 😉

Note about final trimester–definitely shoe shop. Get some that are super comfy, supportive for arches, FLAT, natural if possible, TOMS are great, but shop a size up, just embracing the fact that for the moment, your feet might be running a bit bigger/wider. There is nothing worse than trying to squeeze pregnant feet into shoes that are our normal size. Nothing about us is normal right now…and it’s good to know that you’ll be back in those soon, but get something super helpful that you enjoy moving and walking in daily in the final weeks. For me, that’s TOMS, and this year, my super comfy fur lined boots that are a bit big on me, sized up for boot socks. My last pregnancy, I got some super stylish grey sneakers for the final trimester that I’ve ended up wearing SO much, in all seasons, and they were one of the best purchases from that time. Feeling good is not a luxury, it’s important right now.

Self-care things I’m enjoying:

Epsom salt/magnesium baths–2-3 times per week. These are SO good for our nervous system, balancing out hormones, promoting deep sleep and rest/recovery for aching muscles, and so much more. Our magnesium needs go through the roof in pregnancy, and while I also take a nightly Cal-Mag supplement that I swear by, this is another great way to absorb the magnesium in the skin. Make sure the bath isn’t too steamy, and enjoy with candles, tea, a good book, and some quiet time.

Belly rubs: In addition to pre-natal massage–which I LOVE, doing nightly belly rubs with a shea butter like this one (and supplementing vitamin E) can greatly reduce chances of stretch marks on the belly. I’m 3 for 3 with avoiding those (oh, and eating lots of avocados and nuts helps too!)–and hoping that I can keep it that way for a 4th 😉 Feels so good at the end of a long day, and as part of my yoga/stretching and night time rituals. Grab your shea butter spa cream here. It’s 100% clean guarantee, like the rest of our youth skincare line–no parabens or any of that icky stuff to worry about for you and baby–as part of your total non-toxic lifestyle upgrade. Or get your partner to do a full body massage with this stuff–you’ll be in heaven. The smell and texture is just perfect, my body/hands crave it in the winter.

Nightly legs up the wall/restorative yoga pose. This could very well change your late pregnancy (and a few of the tools below) if you decide to try it. I discovered it with my first, and it’s such a perfect combination of rest, and healing/restoring/undoing the day (literally, by removing the excess blood flow/fluid built up by days on our feet, running around). I do it most evenings, and that, combined with the mag baths, is the perfect transition from the busy-ness of the day, to the tranquility and peaceful state that I aim for in the evenings (when 2 out of the 3 at least are sleeping ;)) You just need a wall, and a comfy pillow to support your head/spine if needed. Enjoy, and feel the difference!

And…extra but oh-so-essential for a thriving pregnancy.

Physical Therapy for Pelvis/Back. I love Melissa, I’ve been going to her for years (how amazing that she’s located in my midwives’ office–talk about caring for moms holistically!), she makes me feel amazing and keeps me active at high levels in pregnancy and postpartum. Everyone needs to find themselves a good pelvic physical therapist (different from chiropractor, which are great, but less able to really work these areas that mommas need most).

Reflexology–this is my absolute treat evening (just had one tonight)–sneaking away to tea and reflexology with Pippa who’s become a dear friend over a year of caring for me–reflexology reminds us of just how deeply mind, body, and spirit are connected–when we begin healing one aspect, the other ones are healed as well…it’s an incredible thing, and awesome for reducing nausea in early and late pregnancy, prepping for a quick and smooth delivery, and much more. She also balanced my hormones very effectively in postpartum and to prepare/conceive this little guy–such an amazing lady–search around and find a true healer (acupuncture is also amazing, and I’ve loved that in past pregnancies).

Prenatal Massage (a sometimes splurge in the final weeks/months)…have you heard of myscofascial release? Well with my 3rd, I had some life changing massage experiences with Suzu, who’s trained to treat mommas, and boy is she good. She teaches us to do self-massage that’s healing for the uterus and all internal organs, helps so much in the final weeks and in prepping for birth. I imagine there’s someone great at this in your area…this could be a game changer for you too!

Caring for self deeply is caring for baby, as our thriving is intertwined in these final weeks. It’s a beautiful thing.

Nutrition Tools for 3rd Trimester/Home Stretch

You all know this is my jam. I’ve made a business and lifestyle out of health coaching, nutrition partnership and LOVE seeing mommas rock pregnancy, postpartum and all things family life with these tools. Here’s some of my favorites that I’m using/can’t imagine life without right now.

This tea. Well this tea is awesome, I’ll start drinking it daily around week 32, and it’s got red raspberry leaf, nettles, chamomile and rosehips. Great for toning the uterus and preparing for labor. I’ll also start EPO (Evening Primrose oil) around 34 weeks and go crazy with that for prepping cervix to soften and dilate.

Dates. You might have seen my recent post on pregnancy snacking, with a super yummy dates and almond butter combo, that’s to die for.  I’ll have a handful of dates every day for the final weeks; they are known for their properties of making labor easier—how they can prove this is fascinating and beyond my scope, but it’s been studied and seems to hold up. Pretty amazing, the power of nutrition when harnessed to our specific needs.

And, of course, you’ve heard me swear by the pre-natal strip (never too late to start taking it, if you feel this might be the moment)…the link here includes many testimonials from midwives (rave reviews) and other moms who’ve used it for super healthy pregnancies, deliveries and babies. I have always gotten complimented on my gorgeous placentas (abnormally huge and healthy, “textbook” I’ve been told)–with the 2 pregnancies I had using these supports. We all want the best we can do for our babies in the womb, and this little strip just might be it. Plus, the probiotic helps mommas so much (no acid reflux please), and it’s helped several of my anemic friends to resolve their iron deficiencies in pregnancy too!

This GLA complex is for hormonal balance. Helps me tremendously in the final weeks, when our hormones can send moods through the wringer, and balancing out appetite, nausea, etc. I also find that building it up in my system before birth is helpful and key for a smoother postpartum, with less mood swings, and no signs of PPD (which I had bouts of with my first, before I discovered this). It’s something every momma will want to have around for those days after birth.

Vitamin E. Miracle working for avoiding varicose veins, and keeping skin healthy supple and strong. Take it orally, it works wonders.

Alfalfa. This, plus the yoga pose mentioned earlier, are my 2 favorite antidotes to the inevitable 3rd trimester ankle swelling/bloating/water retention. Believe me, with alfalfa in your 3rd trimester, you can eliminate that discomfort almost completely (And staying hydrated of course!) and bonus that it helps with preparing for lactation, and a balanced and fantastic milk supply (think, no engorgement, no lack of milk, just balanced, has been my experience). If you do one thing differently in pregnancy–try this for your 3rd trimester…!

Pineapple—pineapple is known for toning the uterus/cervix and helping with a smooth labor and delivery. I adore snacking on it, so I’ll have lots of it in the coming weeks.

And of course, dark chocolate;) Continuing to eat intuitively, locally, colorfully and enjoying all the moments. This little guy has been so good to me, and I’m just about ready to meet him…after we enjoy our beautiful last holiday season as a family of 5!

Hugs to all the pregnant mommas reading this. You’re amazing and deserve to have a fantastic pregnancy experience. I’m here to support in anyway I can. Reach out!💋

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Super simple and delicious apple crisp! (GF and paleo variations included)

I’ve seen the pictures of you all with your cuties, out in orchards, and we went yesterday and did some damage there ourselves…lots of tree climbing, and fun, and finding tiny apples for their baby brother–they really got so into it…it was just the girls and I, and my dear cousin Lucy–Ambrose was passed out after our fun family hike, and Joel was happily chilling with him. I enjoyed the quality time with these two, they are just so grown up these days and I laugh often at their witty comments and overall zest for life…

The orchard was empty because it was the end of the day!–total win–which, by the way, you have to check out. It’s been in the same family as a farm since it was bought from the Indians in the 1700’s! In Litchfield Country. It was right at sunset we had the most gorgeous vistas on 3 sides as we picked, I would have come just for those.

SO, what do we do with all these apples lying around? Here’s a super fun, simple recipe that you can feel good about eating for breakfast, lunch and dinner…and, dessert;)

I made ours Gluten free (coconut flour, easy substitution) and you can easily make it paleo as well with the addition/sub of coconut sugar, or honey instead…Keto would be stevia, didn’t figure out the quantities for that, but the apples you choose could be balanced/sweet enough that you don’t need extra sugar in the crumble topping! So get creative, have fun, feel free to enlist some little hands to help you, and enjoy this delicious seasonal favorite.

Pro tip…try pairing it with Talenti Coconut icecream instead of vanilla or whipped cream–just might blow your socks off:)

Super Simple Apple Crisp

(6 ingredients, optional GF/Paleo variations)

*Apples–2-3 lbs, peeled and sliced thin. I like to do a blend of tart apples for the best crisp flavor. This time we picked Ida Reds and Empire apples, so this is a combination of those. Get creative, and enjoy the local flavors available to you!

Optional but encouraged: sprinkle some fresh lemon juice on these and let them sit in the buttered pie pan while you make the topping.

*1 stick butter, some for the pan, some for the topping.

*1 cup organic oats

*1/2 cup organic brown sugar, raw sugar, or coconut sugar (for paleo), or 1/4 cup honey…consistency will be trickier but it works.

*1/2 cup flour: coconut flour, regular flour, or omit if you want.

Optional extra seasonings: 1/2 tsp salt (if butter not salted) and 1/2 tsp nutmeg

Directions:

Prep the 9 in glass pie pan with butter, then peel, slice, layer in the apples with lemon juice and cinnamon mixed in, let them sit while you prepare the crumble.

Cut butter into oats and flour & sugar, using a pasty cutter. I’m not kidding, it’s truly the way to go. Channel your inner Julie Child and enjoy.

Preheat the oven to 350.

When the pan is 3/4 full of apples, pour the topping in, and throw them in the oven for 15-20 minutes…look for brown and bubbling on the edges, and that the apples are softening on the underside when you check them. You may want to turn it down to 325 if it’s browning on top after less than 15 minutes, as you need the apples to thoroughly soften and cook down a bit. Ovens are so varied so be sure to keep a close eye and trust your judgement. You’ll smell the heavenly fall flavors, and I dare you not to eat it while it’s warm!

 

Serve with your icecream, fresh whipped cream or side of choice–cheers to October and delicious seasonal treats!!!!

If you make this, tag me on social and share with friends–love simplified seasonal eating!

AND! Check out my new seasonal meal plan offerings–for more of the favorite fall and winter flavors we love, also simplified…here! Amazing new trial program happening now through the end of the year–would love to have you join us for weekly delicious seasonal recipes up until the new year!

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Yoga with kids: Prepare to get flexible ;)

Over 8 years of having kids, and having fitness as a priority in that process, yoga has shaped my experience of motherhood. Starting with my first prenatal yoga class that I went to weekly on Thursday nights—leaving my stressful workplace early with a grin and rushing on the subway from Manhattan to a YMCA in Brooklyn—my experience of yoga has also been shaped by mothering.

It is as a mother that I have experienced how yoga fits into my everyday and adds value to it.

We All Need a Combination of High Impact and Low Impact Activities

I’ve always been more of an intense athlete—soccer my whole life, competitive swimming and tennis in high school, and more recently, HIIT workouts and distance running as my go-to exercise methods.

But, the reality of life and especially mothering, is that our bodies need a combination of high and low impact activities to be at their best. For every mile that I run, stretching and restorative/muscle relaxing and rebuilding becomes important. And for overall stress relief, low impact workouts have been proven to be more effective at lowering cortisol levels, preventing adrenal fatigue and failure (the real, very present BURNOUT that I see so many moms on the verge of, and have personal experience with navigating).

Add to that the changes that each pregnancy works on the body, the natural recovery and rebuilding time in postpartum, and I’ve found that I need to have a fitness practice that I can keep with me for all of those moments and seasons of life, providing consistency and routine.

For all these reasons, I am continually led back to yoga (I mean this loosely as in the postures I’ve learned as well as stretching of all kinds) as a positive and important part of my daily routines and overall lifestyle. It’s sort of one of my secret weapons for getting through the long days in an energized, calm and grounded fashion (no, I’m by no means perfect…)….and some days my kids at 6pm will hear me saying—“I’m going out to my yoga porch for a moment” (And yes they often follow me out there)–which is my way of coping and giving myself the permission to re-center and come back into their midst closer to my best self…

But yoga has not just been my routine, it has become a natural part of our family life and kid life as well.

How Yoga/mindful movement Practice Has Shaped My Kids

When having kids and encouraging them to build fitness habits and bodily awareness and appreciation, we’ve done a lot of the typical things: swimming, ballet, gymnastics, running (love family race events!) and dabbled in soccer (the girls haven’t taken to it but something tells me that it may be Ambrose’ sport of choice).

However, since they also see me, often, at home, building in time for my own workouts, if I can’t make it to the gym—-and I DO love showing them that the habits can begin at home, yoga has become a natural fit for something playful, relaxing, that we can do together and stretch ourselves in, without being rushed through a workout.

I remember when Corinne was an infant and I’d be doing lots of HIIT videos and pilates/barre videos, she’d want to hang on me, and be part of it all, and I’d do almost half the workout holding her in various positions or incorporating her in. It got more challenging the heftier she got. Can any other moms relate?

When she was a toddler and able to follow along, she’d boss me if I wasn’t going hard or fast enough, and participate…my mini-me was hard-wired to love movement, and to need it—as I do—for her daily mood and behavior/attitude.

Just ask my husband (and why he always makes sure I get time to work-out during the weekend, as needed): I’m a grouchier me if I’m not able to stay physically active, in some form.  And yes for kids, it’s built into a lot of their play and playground time, which I’m a huge fan of, but it also may need to be channeled more directly and specifically with certain kids, as we’ve found we need to do with Corinne.

Using Movement to Help with the Tough Developmental Phases

With Corinne, over the past 2 years—as we’ve navigated with her the challenging developmental phases of a BIG, strong personality going through toddler years, pre-school, and up until now—giving her stretching, playful movement tools and opportunities has actually helped our mother-daughter relationship, and these challenging growing phases, immensely.

Sometimes when we’re in a heated power struggle about something, for example, putting on shoes or what’s for the next meal (I’m not making this up), I’ll turn to yoga as an calming outlet for both of us. Or if she’s mad at me and trying to calm down, I’ll suggest, “Hey, let’s go do some yoga together,” and her frown will turn upside down. I know right away that she’s going to guide me through the poses and coach me, making sure I’m doing it the right way…(Oh, I can’t express to you how much she reminds me of myself :0).

We’ll have reconnecting or “make-up” yoga sessions, where she will literally (as she always has)—-want to climb on top of me, do poses on my back, wrestle and be playful, and she’s such a physical kid that this is part of her love language—quality physical time together.

So over the past 2+ years, following these cues from my mini-me, I’ve made it more of a habit to incorporate the kids into my yoga practice, as a great way for them to get time with me, to learn new things, move their bodies, and for me to benefit from the session as well (in whatever ways I can: if I need my own alone time for restorative/uninterrupted flow,  I’ll make sure I get that too with another yoga session at another time of day).

You’re going to have to embrace a flexible mindset when it comes to your workout “goals” and what the kids will want to actually do, but I find when it’s playful, experimental, and you’re encouraging them to just try new things and challenge their own physical awareness and movement, the benefits will be innumerable, and you’ll enjoy knowing that every day will look a little different, but you’ll see their grins throughout the process.

So…How Early Can They Start?

In terms of how early you can start kids with yoga, I’ve been doing yoga with them in my bellies, and by 9-10 months they are usually able to enjoy the aerial poses with you (but sometimes in the early days I just do it during baby naps for simplicity and focus on the toddler).

By one and a half, Ambrose was very aware of being part of my yoga practice and would be yelling “mommy yoga” when he saw me preparing for it, just like he cheered me on and welcomed me home with appreciation after “mommy run!” (followed by, “mommy, sweaty…!” when I hug him).

By this age, he was doing active poses with me, one-legged downward dog being his favorite (go-to) pose of choice. By two or three years old, they can really follow some of the book prompts that teach them to do simple flows from one basic pose to the next. Corinne loves these (linked below).

And last month, after doing a lot of yoga in the summer out in the yard on blankets, we set up our yoga porch, which allows us to have this dedicated space that encourages the habit, and allows us to make sure we’re inspired to do something daily—both myself and the kids. When I got them their own mats, they were thrilled, because frankly those aren’t super easy to share, and it gave them a sense of involvement they hadn’t had before.

Now, they will bring their friends out to the yoga porch and lead sessions on rainy afternoons (and by lead, I mean, Corinne will yell at her class to try these challenging wheel poses, etc and get mad at them if they don’t do them…so we do need to work on her teacher finesse, and class management skills).

Keeping it fun, forming healthy habits

It made my heart so happy in that moment, to see that she understands this as something she loves, is good at, and it’s good for her (and others)…and I hope that these habits continue to serve all my kids, throughout life. Any serious athlete will tell you the importance of stretching/limberness and healing the body through mindful movement—connecting mind and body.

Kids, like all of us, face a lot of stress and fast-paced days, and I love knowing that a yoga practice can help set them up to be aware of their breath and heart-beat, to spend time in gratitude for their healthy bodies, minds and spirits, and even lead them into prayer, as it does for me.

For those of you looking for a more directly religious/Christian based stretching/workout regimen, check out Soul Core and Pietra Fitness.

This fall, I’ve solidified a morning routine that works for this phase, and that I love. We get the girls fed, lunches made, chat with them, and they’re out the door to school with dad as the first thing, since they have to be out early. I don’t push myself with early wake up times when I’m pregnant (if it happens by accident, great), and then from 8-9 am, I give myself (and Ambrose) time for a leisurely tea, prayer time, yoga and stretching session—sometimes following a yoga flow, and other times just doing my own practice that fits with the needs of my ever-changing pregnant body. This is my key self-care time before I go into business owner momma mode, and the juggling of texts/social/emails/kids/lovely outings, and all that goes into the day. Needless to say, I’ve started to get very protective of this (unplugged), calm morning time, and find that it sets up the tone for the rest of the day and how I can bring my best self to the table–with a spirit of service and joy. 

I always do my prayer and journaling for the day along with this (and affirmations/gratitude practice), and they flow together beautifully. For me, discovering a daily yoga practice is my way of giving thanks for my body, and LIVING gratitude for it with movement that is also calming, grounding and prayerful.

Ambrose loves doing his yoga poses alongside me for a few minutes, then he will often let his interest wander to his trucks, or his driveway toys, and he’s off and running. But those moments of connection, and on rainy mornings he’s bouncing around the yoga porch, and beautiful and meaningful for me, even as I feel his little brother stretching and kicking within me as we do a “happy baby” pose together or he climbs on my back when I’m in pigeon or down dog pose.

COMING SOON: Another More Complete Morning Routines Post (see my IG TV episode on it for starters, and to share your thoughts on ideal mornings–I’d LOVE your input)

Resources for Starting Out Doing YOGA With Your Kids

Some tips and resources:

*Find a good time of day that is a time when they maybe need a grounding experience, but also are calm enough to focus well. For some families, mornings might work well. I’m going to try to start a mini session with them before the rush for school.

Sometimes, at 5pm—our witching hour around here after school, is when we go out to our yoga porch together and I show them a pose or 2, nothing crazy, but bringing new things into their awareness is very fun for them.

*Grab these kids mats from GAIM yoga. I love the thickness and durability of their adult mats, and while the toddler size mats are a little thinner, they are excellent quality and fun designs. I have gotten the kids size mats and stayed away from the true toddler size, as they will outgrow those faster, but either way, your little one will love having their mat rolled up next to yours, or laid out ready for them at any moment.

*Pick the right environment, minimize distractions. In the dead of winter, the living room is the best spot, so we put the mats out there (once it’s tidied) and light candles or do something to help them focus in on it. In the summer, a yard or garden could lend itself to the right mood, and chances are kids will want to be outside with you, anyway.

*There are some great videos for yoga with kids, although I would also suggest keeping it flexible, my kids don’t always want to watch a video/focus their attention there when we’re already setting up the poses and having a good connection—I think it’s about reading into their needs and trying different things. I’ve had better success with cute yoga books for kids, that we can have with us and reference, pose by pose, for inspiration, but that isn’t taking their attention or causing a distraction.

Cosmic Kids Yoga is a great starting point if you want to use videos to gain confidence and get the little ones into a routine with it. I just encourage you to do yoga outside/in fresh air, and unplugged as much as possible, as it will change their experience of it (and yours) dramatically.

Here’s some of the books I recommend–can get at the library or on amazon.

Yoga Bear: simple animal poses (and related books in the series)

Yoga Frog

The yoga zoo adventure

*For your adolescent, or teen, it might serve you well to do yoga for beginner videos with them, and let them gain confidence following someone else’ lead. A great resource, one that I personally use most often, is www.yogawithadriene.com…she has TONS of free yoga flows on you tube, for everything from 15 min morning flow, to hour long practices based on certain needs—like relaxation, anxiety, weight loss, low back pain, etc.

That’s it folks, enjoy this bonus content/reflections on how stretching and yoga fits in well with a balanced life (just one of my many tangents that my editor aka sister puts up with from me here:)—and what a gift to give that awareness to your kids early on in life.

Additionally, if you want to learn more about what we do with our other healthy kids practices, check out the snacks and recipes on the blog, and our tips for building a strong nutritional foundation for these little bodies and their many needs.

I’d love to hear: did this inspire you in your practice, or beginning yoga with kids? What are your stories and experiences from your own homes and families? I love the conversations that develop from this.

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Importance of Stretching practices in a balanced life

This image is very appropriate here: as I had just sustained a minor foot injury  (Sept 2017) that was nagging me, and that led me to reflexology treatments, and a full re-balancing of the body, and new insights/experiences into how our body is designed to function and heal itself continually!

Brendon Burchard (you’ll hear me reference him alot, his work has had a big impact on me), in his High Performance Habits book, talks about the importance of daily mindful movement for optimal thriving and functioning at our best selves. He talks about daily walks for boosting brain function/clarity (runs work for this too—you know those aha moments and piercing insights or clarity you have when doing walks or runs? We can and should build this into our everyday, for optimal mind-body function).

And he also talks about daily stretching, and how in the high performers he studies, all of them at the top levels of performance are working out or being active 5 times a week–much more than the average population—a nice correlation to performance that I can get behind–as a health coach and athlete. I know it helps my mood, my mothering, my self-image, focus and so much more when I’m regularly exercising. It’s a no-brainer to make time for it.

I was intrigued that he brought up stretching, specifically, but it very much fits with his peak performance mind/body connection emphasis, and the idea that when energy is “stuck” or we’re tight in our bodies, we can daily bring awareness to that, release it, and move forward more effectively, rather than staying with the same patterns of behavior, thinking or “stuckness”.

This REALLY rings true with my experience with the benefits of reflexology, essentially using the body’s maps on our feet (and face) to become aware of where things are stuck/need healing, and promoting that process through our own healing work.

(More on my life-changing reflexology experiences in another post, in any case, many of these things came together for me and I wanted to share them in case it supports your overall philosophy and decision to bring more low-impact and mindful movement into your day).

“The body benefits from movement, and the mind benefits from stillness”

More on Stress Relieving practices and tips in an upcoming post on Adrenal Fatigue. It’s amazing how connected all of this is, for whole-being health which is what we’re after.

Stay tuned, and hop on my email list (at top) to be sure we can keep having these important conversations!

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Pumpkin oatmeal chocolate chip cookies–with a secret twist

Friends,

I can’t believe it’s September 30th, and yet as I sit here on my porch and soak in the gorgeous, cool fall air, and watch the kids play in their new mulch/trucks box…with tuxedo chili simmering in the crock pot for dinner (yum), and a beautiful sense of transition in the air, I’m reflecting at just how much has happened this month, with deep gratitude. I mean, just 25 days ago, on labor day, we were at a 100 degree pool party and wishing summer off in style–and then diving in to the inevitable new routines, de-cluttering, resetting alot of things in September, and I am amazed at how good it feels to be here…squarely in the fall, and moving closer to our next new chapter–with awareness–our family will soon be 6! (In the early part of the new year). Setting up home and routines, kid routines to work well for us right now, while also being aware of this chapter of the fall coming to an end, and preparing for a totally new one, requires some intention and planning, but that’s what 2nd trimester energy and nesting is for, and is so important and beautiful.

I had set a goal to myself to share 8 blog posts with you all in September. Nothing crazy, just consistency in sharing a couple times per week–my list of topics I’m either working on or want to tackle is long!….I know that sometimes I can let topics percolate for quite a while in my head, wanting to resolve and have all the answers–or better words–and then when they finally come out of me they are epic length and my amazing editor (also sister) says–this should be more than 1 post…!

So as part of my monthly intention setting this past month, and looking at ways I love to connect, I resolved to push past the long drawn out build up, and try to share things short, sweet, sometimes unresolved, sometimes just what is being inspired to me in that moment…and giving myself permission to have conversations and then come back to some of these important topics–creating space, mothering with ease, self care habits, morning routines, easy recipes that are family friendly, fitness as a mother, and more.

So today, I’m just sharing a fun recipe that I was craving this morning in the cool fall weather…and a great swap out that I love to do–replacing flour in baking recipes with  super high quality plant protein (vanilla usually). The kids almost never notice, and it makes a recipe so much heartier and healthier…I would even consider these suitable breakfast material 🙂

(If you want pumpkin explosion, pair with your favorite pumpkin dairy free creamer in your coffee;))

So here you go, celebrating the send off of September with these yummy treats. If you make them, let me know how you love them!

Pumpkin Oatmeal Chocolate Chip cookies

(yep, they are a mouthful in every way)

Preheat oven to 350

1 can pureed pumpkin, organic

1/2 cup butter–softened

2 large eggs

1 tsp vanilla

1 cup organic raw sugar (or substitute stevia if keto, 1/2 cup honey if you prefer, or even maple syrup would work)

*****

1 1/2 cup oats

1 cup white whole wheat flour (this is all I keep around, it functions well in baking and is better for us)

1 cup vanilla life shake plant protein (or soy)

1 tsp baking soda

1 1/2 tsp cinnamon

1 tsp pumpkin pie spice

1/2 tsp salt

1 tsp vanilla

1 bag (12 oz) semi-sweet organic chocolate chips

*******

Blend wet ingredients…this is what kitchen-aids are for!

Stir dry ingredients together in a bowl, then slowly add to kitchen-aid or mixing bowl, gently combining, with chocolate chips as the last thing.

Put onto tinfoil when baking, and bake 20 minutes or until the bottom edges are browning.

I hope you try one warm, they are amazing! And this makes enough to store some for school lunch treats, send them to the office with loved ones, coffee snacks, or anything you want them for.

Enjoy! Here’s to an amazing start to October!