Kale Chips with Cheeze Sauce - Recipe

Ok, I know some of you are thinking, "what is a kale chip? And I don't really want to eat that!" But trust me, these taste better then they sound. Nolan loves them!

This recipe is for "cheeze". It is not real cheese. Although I love cheese as much as the next person (a big chunk of sharp cheeder, please!), this is a great vegan alternative with lots more nutrients then real cheese, which as good as it tastes, is inflammatory and over-processed. You can use this as a dip, over nachos, on the kale chips, and for mac'n'cheeze.

Cheeze
1/3 cup water
1 clove garlic
2 tbs lemon juice
1 red bell pepper
1 cup hemp seeds
2 1/2 tbs nutritional yeast
1 tbs chili powder
 2 tbs NamaShoyu
1/2 tsp salt
1/2 tsp garlic powder
1/4 tsp caynne pepper
1/8 tsp tumeric
Blend all ingredients together in blender until creamy.

Kale Chips
Wash and tear up large pieces. Pour cheeze sauce over kale and mix so kale is covered well. Place on dehydrator tray with Paraflexx sheet at 115* for 7-9 hours. Transfer to tray without Paraflexx sheet and continue to dehydrate for another 7-10 hours. Remove when crispy and cheeze is dry.

Check out http://www.kristensraw.blogspot.com/ for more great recipes and videos!

Flax Crackers - Recipe

I have to give credit to Green Smoothie Girl (http://www.greensmoothiegirl.com/ for this recipe. Check out her website - AWESOME! Here is her video on how make the flax crackers. They are so good, and you can make variations to your taste. I have done half and half golden and brown flax. I have added spinich to the blender when blending the ingredients. You can add more chili powder to make it more spicy. Experiment and have fun.

For this recipe, I changed it up a little. I use (2) cups flax, soaked in (2.5) cups water - this is ready in about 45 minutes to add blended ingredients to. With this quantity, I use about (2) Tbs NamaShoyu. Tomatoes - 4 small or 2 large. Everything else is the same. I throw the carrots and red peppers in the blender, but after everything else is blended smooth. I only pulse the carrots and peppers, so they are still a little chuncky. This fills up two dehydrator trays -Enjoy!

 

The Breastfeeding Roller-Coaster

As an exclusively breastfeeding mama, I have noticed Nolan's feeding patterns fluctuate over the past 20 months. Sometime it is just from a growth spurt, and sometimes, I have learned, it is from changes in his life. I read in the wonderful book, (a MUST-HAVE for all mothers!) The Womanly Art of Breastfeeding (La Leche League International Book), that many times when babies have a sudden change in schedule, activity or caretakers, they will want to nurse more often for comfort and security. So, when your baby wants to nurse more often then usual, it can be because of a growth spurt OR is it because of a change? This change might be slight to you, but dramatic to them. Babies are like dogs - they can sense when you are afraid, angry or frustrated. Maybe you have been pre-occupied with work or something very important. Maybe there has been alot of house guests or traveling to new places. Whatever it is, try to step back and look at it from the baby's perspective. Be prepared to give them lots of love, attention and nursing. Don't be so ridgid with their feeding schedule. Relax and let them take the lead - they will eat as little or as much as they need at a given point.
I think this is also a coping mechanism for babies and toddlers going off to a baby-sitter or daycare for the first time. Many kids get sick right after they start going to school. Is it because of the contact with other sick children? Maybe. Or, maybe it is because they are stressed? When we are stressed out, we are more susceptible to getting sick. Even thought they seem to be having fun, there is a stress factor - at least at the beginning. They don't know if you are going to come back. They cry. Everything is new and different. The breastfed child knows what he needs - Mama's Milk! Loaded with antibodies, and is the perfect blend of proteins, fats and carbs. This child will rarely get sick, and even if he does, it will last only a few days.

My heart breaks for the formula-fed child, and even more for the cow's milk-fed one. Not only are they NOT getting the physical contact from mama, but their little stressed-out immune systems are being suppressed even more by the HFCS (high fructose corn syrup) in the the formula and the hormones and sugars in cow's milk. These kids don't have a chance! I shake my head when I overhear mothers say, "My kid is always sick!", "It must be that dirty school with dirty kids", or " I took them out of preschool because they were always sick." It is not the school, it is what you are feeding them - or NOT feeding them! A stressed out kid loaded up on sugar is a ticking time-bomb to get sick.

When Nolan started preschool, for the first few weeks, he did cry when I left him. The teachers said he quickly stopped, though. He seemed to be having fun. But, when we got home, he wanted his "ba-ba" (to breastfeed) and often. Almost all afternoon. And that was fine with me. I was ready for that. What I did not realize was how other events affected his nursing habits. Looking back, knowing what I know now, he nursed alot more then usual when we moved, when I act frustrated or distracted because of work, when Avery travels, etc. To him, his world is turning upside-down. His body innately knows what it needs to stay well.

I am so grateful that I can provide for him the comfort and nutrients he needs.

To new mothers - your baby's feeding habits will change often over the course of their life. Sometimes it will be from growth spurts, but also be aware of environmental and emotional stressors that might encourage them to nurse more. Love them, comfort them; that is what mothering, and "nursing" is.

A Best-Kept Secret...The "Rice Sock"

I know, you're thinking, "What is a rice sock?". I have never heard of one until my midwife told me about it, but it is truly a life-saver! Imagine you have just finished breastfeeding your infant, and he has fallen asleep against your arm. Although you are tired and want to rest, it is 2:00pm in the afternoon and there are so many things that you need to to do before this tiny thing holds you hostage on the couch for another hour! (haha - just kidding) So, you gently begin to slide him off your arm to rest in his swing, boppy or sleeper. He starts to fuss and squirm, and you try to comfort him with a blanket or fuzzy friend, but no, he starts to wake up, cry and doesn't stop until he is back in your arms - on the couch! Your arm is soft and warm. He likes laying against you. Ok, so do you start all over again, or just take that nap yourself? You can, and enjoy the bliss of napping with your baby, which is wonderful. Or, you can pull out your rice sock and get some things done before he wakes up.

The rice sock is simple - fill a thick (preferably wool) sock with rice, and I add a little lavender essential oil to calm and soothe baby. You can use any scent you like. Shake the rice up and move it around in the sock to evenly distribute the oil. Knot off the end. The sock should be long enough to be filled up to match approx. the length and thickness (or more) of your forearm. A mens' sock works great! You can heat it up a little by running it in the dryer for a few minutes. When baby falls asleep and you are easing them into to their swing or boppy, just place the rice sock next to them or in between their legs and resting against their tummy. It keeps them warm and it feels like your arm. You can make a rice sock in 5 minutes. The sock, rice and essential oil you should have in the house anyways, so no special trip to the store or even really an expense - free, green living at it's finest! 

In his swing, hugging the rice sock

Nolan loved his rice sock. We have not used in quite some time, but it always kept him sleeping soundly and can help with an upset stomach. It also works great as a neck soother for mom while breastfeeding - just warm up and place on the back of your neck! Everybody wins!

Baby and Puppy enjoy the warm rice sock

Delicious V-Day (or anytime!) Healthy Desserts

What is Valentine's Day without something sweet? Or chocolate? Here are some yummy recipes, easy to make and HEALTHY!! Yes, actually GOOD FOR YOU! All vegan, some raw, some gluten-free, and all loaded with Omega-3s, EFAs, fiber, vitamins and minerals, perfect for the whole family - even the kids! Feel the difference when you eat things that are innate for your body, instead of things that are not. And, you won't feel guilty! ~ Enjoy





Chocolate Coconut Oat Bars (Vegan) - From "Delicious Living" - (BTW, this is my new favorite magazine - FREE at most nutrition stores - with tons of great raw, vegan, gluten-free recipes, or go to the  website)
2 1/2 Cups rolled oats
1 cup almond meal
1 cup unsweetened shredded coconut
1/3 cup raw cocoa powder
1/2 cup EV Coconut oil
1/2 cup agave nectar
1/4 (or less) natural cane sugar or sucanut

Preheat oven to 275*. Combine oats, almond meal, coconut and cocoa powder in bowl. Combine coconut oil, agave and sugar in a saucepan over med. heat. Stir until sugar is disolved, do not boil. Pour over oat mixture and stir until well mixed. Press into 8" X 8" pan and bake for 20 minutes. Remove and cool. Keep refrigerated. (I am going to try not baking this next time, just putting straight into the refrig, or dehydrating first)

Chocolate Banana Smoothie - (vegan, raw, gluten-free) - From Jenn Cohen of http://www.the-natural-mama.blogspot.com/

2 Bananas
1 heaping tablespoon of raw almond butter
Almond milk - (as much or as little as you want)
1 tablespoon of raw cocoa powder or chips
1 tablespoon of flax seeds or flax seed powder
1/4 tsp vanilla extract
Large hand-full of ice

Place all items in blender and blend until smooth.

Chocolate Mousse - (vegan, raw, gluten-free) - From Jenn Cohen of www.the-natural-mama.blogspot.com
1/4 cup pitted medjool dates, soaked
1/4 cup agave nectar
1/2 tsp vanilla extract
1.5 - 2 Avacados
1/4 cup raw cocoa powder - or more to taste
1/4 cup water

Place dates, agave, and vanilla in food processor and process until smooth. Add avacado, cocoa and water and process until creamy. Refrigerate before serving.


Almond Bars - (vegan, raw, gluten-free) - From Victoria Rechcygl of http://www.innatemama.com/
2 cps raw almonds
1/2 cup flax seed meal
1/2 cup shredded coconut
1/2 cup Raw almond butter
1/2 teaspoon salt
1/2 cup EV coconut oil
1/4 cup agave nectar
1 tablspn vanilla extract
Melted chocolate (optional, to pour on top after bars have set)

Place almonds, flax meal, shredded coconut, almond butter, and salt, in food processor and pulse to desired consistency. Melt coconut oil over low heat, mix in vanilla and agave.Add coconut oil mixture to food processor and pulse until combined and forms a paste. Press mixture into 8 x 8 glass pan, lined with parchment. Place in fridge for an hour, until set.

Date Bars - (vegan, raw, gluten-free) - From Kristen Suzanne of http://www.kristensraw.blogspot.com/
Date Ingredients:
25-30 medjool dates, pitted*
1/4-1/2 cup soak water (from the dates)
Crumble Ingredients:
1 cup almonds
1 cup cashews
2 tablespoons raw coconut oil
pinch Himalayan crystal salt
Date Instructions:
Place the pitted dates in a bowl with water to soak them for about a half hour. *If your dates are large, you can use 25 and if some of them are smaller, then use a few more. Once the dates are soaked, place them in a food processor, fitted with the "S" blade, along with 1/4 cup of the soak water. Process until smooth, adding a little more water as needed. Set aside in a bowl, while you make the crumble.
Crumble Instructions:
Place all of the crumble ingredients in a food processor, fitted with the "S" blade, and process until it starts to stick together a bit when pressed gently between two of your fingers.
Assembly Instructions:

Almond Bar (L) and Coconut Oat Bar (R)

Take the crumble mixture and press it on to the parra-flex sheet for the dehydrator. Keep it thin. Spread the date filling on top, keeping it a thin layer. Dehydrate them at 115 degrees F for about 2-3 hours or more. Try texture and flip over if you want and dehydrate more. Store leftover Date Bars in your refrigerator.

Date Bars in the dehydrator

For My Valentines...

Happy Valentines Day to....my husband, who I love more then anything, my son, the best gift in the whole world, and my dog, one of my favorite teachers...

My husband is more then just my husband, he is my best friend, my partner for life. He is the first person I want to see in the morning when I wake up and the last face I want to see before I close my eyes. He plays such an important part in my life - lover, friend, supporter, mentor, inspiration. We have had an amazing journey so far in our lives, done so much, seen so much - and it just keeps getting better everyday!

My son, Nolan, is my greatest joy. Anyone that has a child can relate to the feelings that a mother has for her baby, and those feelings are undescribable. I'm not going to even try! Nolan has changed my life forever - for the better - and every thing I do, I do for him to have the best life possible!

Roxy is one of my greatest teachers. She teaches me to live life to the fullest, enjoy every moment like it's your last. Always run as fast as you can, play as hard as you can, love unconditionally and never worry what others think of you. To live your life through a dog's prospective to be truly free!

I love you all so very much!

~Mama

Partner Support

During pregnancy, but especially postpartum,  a women's support system is imperative. Whether it is a husband, boyfriend, parent or sibling, whoever is there to support the new mother. Many times, these "support systems" unintentionally prevent the bonding that must occur between mother and baby. Instead of allowing the mother to "mother" her baby, the support will take over the baby duties, when instead they should be the ones cooking and cleaning. They will also say, "Here, let me take the baby while you rest". Mother knows that the best place for her baby is right next to her at all times, so she can learn his cues for food and love. But many times the mother will feel guilty, so she lets the baby stay with the support. The support will not want to wake mother when the baby cries, so they will feed baby a bottle and more bonding and nursing time will be lost. To prevent all this from happening, here are a few guidelines I follow:

• Mother holds baby most of the time, especially when baby is sleeping. 
• Father (or other support system) holds and plays with baby when awake, also bathing and changing. This is their 'bonding". 
• No formula allowed in the house!
• Give the baby a pumped bottle ONLY if mother is away. If mother can nurse, she should. 
• Learn and try different nursing positions so mother can stay comfortable and asleep - side-lying is great! It is hard when baby is very small, but as soon as they get proper head control, it gets better.

The father is the mother's #1 support system, and also can carry out her wishes. The father must understand the mother's desire to breastfeed and support her when she is tired and "wants to just give the baby a bottle". He needs to encourage her. He needs to be ready to get her an extra pillow, a glass of water, the TV remote, a snack, etc. His support will help her stay strong during the difficult and sleepless times.

I think it is wise for a mother and father (or whoever is the support system) to discuss the mother's wishes BEFORE the baby is born. It is alot easier to make a plan and discuss obstacles when you are not sleep deprived with a screaming baby!

A few things that friends have told me: "How long will you breastfeed Nolan?" (he was approaching about 8 months at the time). "My husband doesn't think we should breastfeed after a year."  Now, why not! If you and your baby are happy and content, why does he care if you continue to breastfeed? After all, it is in the best interested of the baby. How long are you going to be on that PlayStation, Dad? I think after 15 minutes, you need to turn that thing off! (he would not like that answer very much!)

"My husband doesn't like me to sleep topless at night, so it's hard to get our baby to latch on quickly without crying and waking him up." Comments like this make me want to vomit! Again, what does he care if she sleeps without a shirt on. If he does not want the baby waking him up, Mom will need to get the baby latch on quickly and the best way to do that is to have her breasts out and ready.

I was watching the "Doctors" show one day and they had this guy in the audience stand up and ask his question, "My wife is pregnant and will be having the baby soon. What kind of water should I buy to mix the formula with - distilled, spring, etc?" OK, he is a sweet guy to be planning for the baby's arrival. But, this should not have even been a question in his mind. He should be concerned with the kind of water to give to his wife when she gets thirsty from breastfeeding their baby. And the "Doctors" on the show - oh what wonderful answers they have! (read sarcastically) They answered him about the proper water without so much as a comment like, "Well, have you considered breastfeeding your baby? After all, breast is BEST!"

My Story: With-in moments of Nolan's birth, he began to breastfeed. We were lucky not to have any problems. Lucky? Well, I like to say "Prepared". Prior to his birth, I had read up on different positions, difficulties, concerns, etc. that other mothers had. That gave me time to think about what I wanted and to be "prepared". From day one, Nolan has breastfed exclusively, and my husband has been amazing! Always ready to help me get comfortable, get me a glass of water, or pull out the sling when we are in a crowded restaurant. He has never even said "Do you just want to pump a bottle?" He knows how important nursing is. Nolan has had a bottle probably no more then 10 times in his life. Even when I pumped one to have "just in case", my husband would usually be able to hold him off until I got home. We have both sacrificed our bed for Nolan to join us, since it is just easier for Nolan and me when he wants to nurse during the night. He has taken over bathtime alot, and is especially helpful in getting Nolan settled down and ready for bed. Nolan loves his "daddy naps", and Avery usually can get him to sleep in minutes. I am a very lucky mama - my partner has always been 110% supportive!!

The Womanly Art of Breastfeeding (La Leche League International Book)
The Ultimate Breastfeeding Book of Answers: The Most Comprehensive Problem-Solving Guide to Breastfeeding from the Foremost Expert in North America, Revised & Updated Edition

Chiropractic Helps Ear Infections....Naturally

Parents, I urge you to please try a more conservative route when your child gets sick. Chiropractic is so effective, non-invasive and helps the body heal itself without drugs.
You have nothing to loose, but everything to gain! If it works for you - great! If it doesn't, then you are right back where you started, but without the side-effects of drugs or complications of a surgery....

http://www.youtube.com/watch?v=hpgxqfDECP4

Easy, Tasty, Filling Chicken Curry Soup

Here is another "comfort food" recipe that I have made several times and love it more and more each time! Super easy, healthy and if you double the recipe, you can freeze and pull out what you want later. Nolan LOVES it!

Chicken Curry Soup
(2) Tbs Coconut oil
(1) large bunch scallions, chopped
(1) red bell pepper, finely diced
(1) green bell pepper, finely diced
(2) tsp curry powder - or more!
(4) cups chicken or vegetable stock
(1) head cauliflower, cut up
(1) large sweet potato, peeled and cubed
(1-2) large chicken breasts (or as much as your family would like) cubed
(1) 15oz can of chick peas
S&P as needed
Cayenne pepper as needed

In large sauce pan, melt the oil over med heat, and add scallions, peppers and curry and saute for 4-5 minutes. Add stock, cauliflower and potato and bring to a boil. Lower heat, partially cover and simmer for 15 minutes. While simmering, cook chicken and separate pan. Add to soup with chick peas, S&P and Cayenne and continue cooking for another 5-10 minutes.

ENJOY!

Lemon-Thyme Mini Muffins

A great little snack, only 8 ingredients, quick, gluten-free, you can give to your kids....what more can a mother ask for?

Lemon-Thyme Mini Muffins:
1/4 cup coconut flour (fiber-rich, gluten-free and makes baked goods "fluffy")
1/4 tsp sea salt
1/22 tsp baking soda
2 eggs
1/4 cup EVOO
1/4 cup agave nectar
1 tbs chopped fresh thyme
1 packed and heaping tbs fresh lemon zest

Preheat oven to 350. Combine dry in one bowl, and wet in another. Blend wet into dry and fold in thyme and lemon zest. Add a squeeze of lemon juice for an little extra lemon. Scoop into greased mini-muffin tin and bake for 8-9 minutes until golden brown. YUM!

Local Lectures

I wanted to thank everyone that attended my lectures recently and a HUGE "Thank-you" to the facilities that hosted them.

PSL Health Dept - Doing Yoga!

"Thank you to the St. Lucie County Health Department!" I spoke at their annual end-of-year gathering to approx. 450+ people about Stress Management and how Yoga plays a part in that. I taught them what Yoga IS and what it IS NOT, what stress does to your body, how to reduce stress and some basic meditation and stretching techniques they could do at their desks through out the day to alleviate pain. It was certainly exciting to capture the attention of so many people all at once, and especially on a topic that I am so passionate about. 

PSL Health Dept. Lecture



Explaining the effects of pregnancy on the spine

 "Thank you to Nutrition S'Mart!" I recently had two lectures there, one on Prenatal Fitness and one on Reducing your Stress Naturally. Prenatal Fitness was fun not only to discuss the importance of exercising when your are pregnant and how beneficial it is to both mom and baby, but we had enough time to discuss "mothering": breastfeeding, products, slings, co-sleeping, making your own baby food, etc.

Proper breathing techniques

Reducing Your Stress Naturally was similar to the Health Dept. talk - the effects of stress on the body, how to eliminate stress and WHY it is ESSENTIAL to your health, the wonderful stress-reducing effects of Yoga, etc.



I look forward to more community lectures. If you or your company is interested in ways to improve your own and your employees health, please contact me for more info.