The Makings of a Gnome Cave

We had several rainy days in a row a couple of weeks ago and the boys were stir crazy!

In an effort to save all of our sanity, I pulled these pop up tunnels out for us to build an obstacle course.

Leave to my creative sillies to make their own creation...

The Gnome Cave

 The tunnels led into the "cave" that ended at their nature shelf with all their gnomes.

 Some of which are flying gnomes.

 Toddlers, dinosaurs & gnomes, oh my!

Happy brothers!

Eating Organic on a Budget

I used to preach that if you were committed to eating organic and local foods, then you could do it no matter your budget. 

Your committment would MAKE it work.

Sure, it costs more than most processed crap, but the payoff is in the health benefits.

When your not constantly paying those copays & deductibles for you and your family (now & in the future), you have a lot more room for your grocery budget.

Recently, I've found it harder and harder to maintain our committment to buying organic and local. 

It's frustrating when the resources just are not there or when they're available, the price tag is far beyond our student household budget.

Still, I maintain my mantra, "Food is Medicine."

So, what's a gal to do when her budget is tighter than tight and availability of local and/or organic meats, dairy and produce is extremely limited?

We've tweaked and re-tweaked our diet over the summer months and coming into autumn, we've gotten into a good groove. 

Part of that change has been swapping to a quasi-primal diet. 

I say quasi because we still have (very) limited grains in our diet and for the most part, they're all gluten free. 

Since eliminating most of those carb loaded, insulin spiking, sugary foods (oh, yes even that homemade whole wheat bread is spiking your insulin levels comparable to eating a candy bar), I've found that my kids are eating massive quantities of vegetables and their moods are so much better.

None of us get that blood sugar crash and my kids aren't constantly whining that they're hungry.

We're eating less, craving less and it's because we're eating nutrient dense foods.

Eliminating these items from our diet has not only shown increased energy and health, but also made a huge dent in our food bills.

I'm buying all organic meat and produce and still spending less than before.

So. tip #1 is Cut the Crap.

Literally, you don't need it. I love Michael Pollan's advice... "Eat food. Not too much. Mostly Plants."

Could it be any simpler?

Your body needs protein, plain & simple.

Eat your protein whether it's meat, eggs, nuts, etc.

Add in some veggies and voila! 

You're done. 

and that's all your body needs.

Oh, you don't think it's that simple? That you're so ingrained (ha! Pun intended) into your food routine that no one will eat if they don't have their pasta or bready whatever? 

Think again!

Tripp is 4. Trust me, he's had his moments with eating.

But guess what? 

When it's not there, it's.not.there.

They'll eat, eventually.

And then, it becomes habit.

Tip #2 Look Locally

We made quite the transition moving to Starkville over a year and half ago.

We had a HUGE garden. I didn't really realize it until we moved and were renters with no garden space other than containers last summer, but we literally didn't even have to buy much produce year round. 

Our garden provided it for us and when it didn't we were lucky to have a lot of options to buy from local farmers who grew sustainably and loved their dirt as much as we did.

This year, we have found ways to get back into gardening just in a more "urban" way.

We've turned a flower bed into a small garden at our house (and it can easily go back to the mulch & weeds our home's owner had growing ;) ) as well as renting a ridiculously cheap spot in our local community garden.

We were unsure of our plans this spring when local CSA's were filling up, so we missed that opportunity.

We did have the pleasure of supporting the local farmer's market all summer.

And luckily, we've found a CSA for the fall. 

I was surprised at how affordable the local CSA's are and currently, my lovely husband is helping work in exchange for our share. So, for few hours a couple days a week, we get a beautiful, Bountiful Harvest share and all it costs is a little time and digging in the dirt. 

You can't get more budget friendly than that!!

It's also taken a little work, but we've finally found a local grassfed beef farmer and gotten our own chickens again. Even in the most barren of places, there are resources for quality, healthy, real food.

There's nothing more local than your own yard. You can grow your own or with a little research & a field guide or 2, you can forage for lots of yummy wild edibles.

Tip #3 Make a Gradual Transistion

Start simple. 

Replace just a few of your basics at a time with an organic option. 

Although we're grain free for the most part, organic grains are cheap and cost practically the same as conventional ones. These items are also generally available in bulk or generic brand options, giving you even more bang for the buck.

If you want to replace the things first that have the heaviest pesticide load, choose meat and dairy. These have the highest concentration of chemicals. 

Next, consider your produce. 

Above all else, to trim your budget in the produce department, Eat Seasonally.

First, stop buying canned ANYthing! Besides the processing, those cans are lined with BPA. Make the move to fresh and frozen. When fresh veggies are expensive and/or out of season, frozen provides a budget friendly and healthier alternative.

Then, consider the Environmental Working Group's Dirty Dozen & Clean 15 lists.

The dirty dozen have the highest concentration of pesticides and chemical residues and the clean 15 have the least. 

Eating organic produce on a budget can really benefit from this list! 

When you can't buy everything organic or from local farmers, this gives you the tools to avoid the most toxic fruits & veggies.

They have this handy dandy printable guide to keep in your wallet or you can download their app from the Apple store and have it on your iphone or ipod at all times.

Does it scare you that 98% of conventional apples are contaminated with high levels of pesticides??

Tip #4 Do It Yourself

 Whether this means making food from scratch, planting a garden or getting your own backyard chickens, there are ways to start taking control of your food & health that will make your budget smile.

No matter your setting or time constraints, there's always a way to make it work in a way that's doable for you and your family.

Get creative.

Meal plan.

Throw some seeds in the dirt.

Find one thing this fall to focus on and make the change to do it yourself!

Tip #5 Eat Nutrient Dense Foods

Remember that nutrient dense foods go a lot further than those that are devoid. 

Those whole wheat crackers might seem like a better alternative to their bleached white friends, but really there is very little nutritional value. 

Try replacing it with carrots or another favorite veggie that serves similar dipping, crunchy purposes.

Replace your spaghetti noodles with spaghetti squash. 

Try this divine cauliflower pizza crust or replace your rice with a Sanders' family favorite, cauliflower rice.

Try Kale chips for a kid-friendly snack.

There are tons of ways to make your old favorites into more nutrient dense recipes and plenty of new recipes out there to try! 

Be brave and get creative ;)

Above all else, don't sweat the small stuff.

Do what you can and make small changes at a time.

And if you think your budget can't handle it (and I promise, if ours can, yours can!), read this for a little inspiration!

The Natural Medicine Cabinet: Gearing Up for Cold & Flu Season

Cross post from Starkville Natural Parents Blog

“Common colds and influenza do not require medical treatment, and the medications often used to treat them, will merely relieve symptoms. The effects of doing this may be counterproductive, because they interfere with the body’s efforts to cure itself.”-Robert Mendelsohn, MD and author of "How to Raise a Healthy Child...In Spite of Your Doctor"

 

 

When it comes to getting your body the healthiest it can be, there are many factors to consider. 

We all know the benefits of health that come from our diet and lifestyle, but there are also basic vitamins and minerals that are bodies need.

Unfortunately, the content of these minerals in our soils, thereby our foods, have been depleted from using modern-day commercialized food production methods.

Fortunately, we have access to high quality supplements that we can take in addition to eating our veggies & fruits.

The Basics:

First and foremost, most people take a daily multivitamin. 

That's all fine and good, but it's not enough. 

In fact, many of the RDA's aren't even met and the combination of so many vitamins and minerals all at once it not optimal for absorption. 

So you might be thinking, what do I suggest instead?

Well, for my family, we drink Nutrient Tea almost daily.

Nutrient Tea is a blend of herbs that attend to the basic vitamins and minerals that one needs in it's most natural and absorbable form.

I blend my own (and can blend one for you as well) and have also enjoyed the Vita-Blend Tea from Mountain Rose Herbs as well as my friend Keri's Nutrient Tea. 

Often times ingredients in these types of vitamin and nutrient packed teas include nettles, comfrey, alfalfa, oatstraw, red clover blossoms and /or red raspberry leaves among others. We add a little honey to sweeten and drink up! We all enjoy drinking our teas!

Next up, there are several vitamins and minerals that are essentials for basic health and well-being as well as immune function. Vitamin C, D, Zinc and Magnesium are the ones I consider most important and if you're going to do the basics and nothing else...start here!

Vitamin C: anti-viral, anti-bacterial, anti-toxic (essential to help the body get rid of toxins), anti-histamine, broad spectrum antibiotic

The most bioavailable form is sodium ascorbate. It can be bought in bulk, powdered form to add to smoothies, drink, homemade popsicles, etc or capsules. For the kiddos, I like these chewables.
Vit C is important for so many reasons. Above anything else, it alone enables the immune system to do it's job. It's essential for daily health and essential when you're sick. Our standard dosing is 1 500 mg tab a day for the kids and I personally take anywhere from 1000-3000mg a day. When we're sick, Vitamin C is boosted to bowel tolerance (meaning loose stools). For the kids that's 1000mg-1500mg and for me 3000mg-5000mg. Therapeutic values for serious illness and disease have been effective at 3x that amount and more (under the supervision of a physician). Dr. Irwin Stone, a pioneer in the use of vitamin C, recommended taking 1.5 to 2 grams by mouth at the first sign of a cold and repeating the dose at 20 to 30 minute intervals until symptoms disappeared. He said this usually happened by the third dose.


Vitamin D: essential to healthy immune and nervous systems, plays critical role in controlling infections, essential for normal cell growth (research shows it actually prevents cancer cells from dividing!), bone/teeth/muscle health


We're lucky. In Mississippi, we don't really need much supplementation of Vitamin D unless you have known deficiencies (easily tested via a blood draw). We have lots of sunlight almost year round. In the winter, it is important to supplement and in any time of illness, it is important as well. Vit D is one of the few vitamins we can't reliably get from a food source. There are a few foods with minimal D content, but our source is the sun. When supplementing, the new recommendations are 1000 iu's/per 25 lbs of body weight. During times of illness, one should double and even triple that dose for therapeutic value. For my kiddos, I simplify things with these D3 drops. They get 1 drop each during the winter. I personally take a capsule form from the local health food store. It's less expensive and a quality brand. The Vitamin D Council has a wealth of info on their website for your researching pleasure.

Zinc: trace element essential for cells of the immune system, and zinc deficiency affects the ability of T cells and other immune cells to function as they should

Zinc deficiency is likely one of the most common nutrient deficiences in our diets. It is essential for proper T cell and natural killer cell function and proper lymphocyte activity; it may be directly involved in antibody production to help you fight infection. Some of the key functions of zinc include: alcohol and amino acid

metabolism, protein digestion, and energy production, as well as in immune function and in the body’s fight against damaging free radicals. Zinc is found in oysters (which have the highest zinc content by far), shellfish, meats, eggs, whole grains, nuts, and seeds. Pumpkin and squash seeds are especially good sources.

I generally take 30 mg a day or every other day. When sick, there's no skipping it! 

Magnesium: mineral that is essential for transmission of nerve impulses, body temperature regulation, detoxification, energy production, the formation of healthy bones and teeth, protein sythesis, and of course, supports a health immune system

Magnesium is another essential nutrient that we are in general, deficient in and desperately need to function. It is essential to over 300 biochemical processes in the body and is especially important for women. Magnesium can be found in many foods like dark, leafy greens, tomatoes, lima beans, artichoke, sweet potatoes,

buckwheat flour, pumpkin seeds, peanuts, oat bran, barley, cornmeal and dark chocolate. Nettle leaf is an excellent source as well and is found in my nutrient teas mentioned above. Magnesium promotes healthful sleep and I take mine before bed every night. Personally, I take 400 mg a night of magnesium glycinate, the most bioavailable form. Epsom salts in the bathtub are a great way to relax and to calm the kiddos down for the night as well. The magnesium in the epsom salts is absorbed through the skin and is a great source for the mineral.

Now that we've got the basics covered, let's talk herbs that specifically boost immunity.

 

A very wise friend of mine says, "Astragalus before you get sick and Echinacea after."

Astragalus is regarded as a potent tonic for increasing energy levels and stimulating the immune system. Research has shown that it positively augments the white blood cells fighting the disease and removes the ones making the body more vulnerable thereby, strengtheing immunity. It also has shown lots of positive effects of supporting the adrenal cortex system. Echinacea works to increase the activity of the immune system by stimulating white blood cells, which attack the viruses and bacteria that lead to illness or infection. Research has shown it to be an effective anti-viral and anti-fungal. I prefer tincture form of these (and most) herbs. In order to make it more palatable to my kiddos, I general get the alcohol-free kind. Most herbal tincture are fairly strong tasting and I find grape juice really hides it well ;)

Once you're sick and you've increased your vitamin/mineral intake to enable your body to function at it's highest potential, you've specifically boosted your immune system function with herbs, NOW you need the specifics to attack the infection and the natural remedies to help soothe and relieve the symptoms.

(not pictured that we had on hand Thursday....Oil of Oregano and Tea tree oil.)

Olive Leaf Extract: immune system builder, anti bacterial, anti fungal, anti viral

Simply put, Olive leaf extract is amazing! No other single herb has demonstrated such a medicinally wide spectrum of uses. It works by interfering with certain cellular process that in effect kill off the culprit whether it is a virus, bacteria or fungus. It directly boosts the immune system by increasing phagocyte production and has high antioxidant properties. The other incredible thing is that OLE has shown incredible structural properties that have proved to be highly effective in preventing infectious micro-organisms from developing resistance. No natural medicine cabinet is complete without Olive Leaf Extract. Olive leaf tea is very yummy too!

Oil of Oregano: strong anti fungal, antiseptic and anti microbial

Oil of oregano at relatively low doses was found to be effective against Staphylococcus bacteria and was comparable in its germ-killing properties to antibiotic drugs such as streptomycin, penicillin and vancomycin. These effective antibacterial properties against common pathogenic germs are especially of importance as more and more bacteria are becoming antibiotic resistant. OOO is also effective at holding up against the resistant strains. It's antifungal properties are very popular in treatment of yeast (Candida). OOO is very strong and should never be taken without being diluted in coconut oil or olive oil. Some can purchases pre-diluted but generally it is not. Make sure you read your labels!

Colloidal Silver: very effective anti bacterial/fungal/viral, studying CS formed the basis for modern pharmaceutical antibiotics

Many studies seem to reflect that Colloidal Silver has been proven to be useful against many different infections and is toxic in concentrations of 3 - 5 ppm (parts per million) against all species of fungi, bacteria, protozoa, parasites and certain viruses, in the laboratory, in a petri dish.It's very effective against in combating influenza and tummy bugs.

Symptom Soothing Natural Remedies:
Elderberry Syrup: great for coughs and sore throats

Essential Oils-Lavender, Eucalyptus, Tea Tree: all very cleansing and anti bacterial, all open and clear breathing passageways. Diffuse some in hot water and cover with a towel for a steam inhale or steam the bathroom and drop some into the shower to open up your stopped up nose or sooth your lungs. These eo's can also be added to your humidifier or vaporizer. I also like to add a few drops of eucalyptus to sesame or coconut oil to rub on the chest/back to relieve congestion.

Garlic Oil for Earaches: Simmer several cloves of garlic in evoo or coconut oil for several minutes, but do not let the garlic brown (low and slow).  Strain and allow to cool until it is no longer hot, just warm. Drop into infected ear and/or massage around the ear and neck area close to the ear. Never put cold drops into an aching ear. Also, you can make garlic oil and store it, warming a small amount as needed (place a 1/4 lb of peeled garlic into a mason jar and fill with olive oil. shake daily for 2 weeks, then strain and use as needed)

From the Kitchen:

 Never look further than your kitchen for many effective natural remedies! You can even mix up your own Master Tonic to have on hand to ward off everything infectious and possibly even evil spirits ;). 

Kidding. 

Sort of. 

And if you've ever made this, you'll understand my joke. It's potent stuff! But it works.

There are many items in your kitchen that are effective at kicking a cold or the flu and many more to help relieve the symptoms including: garlic, onion, coconut oil, ginger, spicy peppers like cayenne, local honey (preferably raw), unfiltered raw Apple Cider Vinegar, horseradish and foods like Bone Broth and cultured Probiotic drinks and veggies.

Garlic: antiseptic, anti inflammatory, anti bacterial/fungal/parasitical/viral
Onion, Ginger, Horseradish, Cayenne: Increase blood flow and circulation
Coconut Oil: antimicrobial, antifungal, antioxidant, antibacterial, soothing properties, digestive benefits
Honey: prevents seasonal allergies (local), soothing, antibacterial, antioxidant, antiseptic, cleansing properties (internally and externally)
ACV: antibacterial, antifungal, soothing/healing properties for the skin and digestion
Probiotics: this can be an entire post (book!) so instead I will link a few good sources to read. Basically, in order for our body to function properly, you must have probiotics either via supplement or via cultured foods or both! Benefits of Probiotics & Make your own cultured Foods!

So, there you have it...

Your basics to stock your Natural Medicine Cabinet for the Cold & Flu Season!

By no means is this comprehensive and my disclaimer:

I am not a medical doctor. I am a mother and woman interested and self-educated in natural medicines/remedies. I research and research some more. I do use all the above remedies for my family, but not everything is right for everyone. Always consult YOUR health care provider in addition to doing your own research. Feel free to contact me if you'd like more information or have any questions. Also, I'm not promoting certain brands or places from which to order. I do recommend going to your local health food store and have found the most affordable sources online to be Amazon, iHerb, Pure Bulk and Vitacost.

What are some remedies, herbs or supplements or other natural health care practices that you think are essential for combating cold and flu season?

Happy World Breastfeeding Week!

I have a million and 1 things to say about breastfeeding and wish I had the time to really type and post the 1,000 blog posts I have in my head in honor of World Breastfeeding Week.

But, life is hectic.

So, instead I'm going to share a few of my favorites...

Benefits of Breastfeeding...The list goes on and on 

and besides all the scientific benefits, there are all those bonuses. 

For example, calming a tantruming 2 year old...yeah, BIG bonus. And you'd really only understand that if you've had said tantruming 2 year old and then, experienced the immediate peace and calm once your little one is nursing. 

What? You can breastfeed a toddler? 

Sure, you can! In fact, it,too, is normal. 

The average age of weaning across the globe is anywhere between 2 and 7 years of age with 4 being the most common age.  The benefits are innumerable.

Breast is Not Best, It's Normal because it is, you know. That's what breasts are for, people! 

The rest is just extra ;)

Why Women Should Proudly Breastfeed in Public...  without covering up!

Just a few generations ago, EVERY woman breastfed and it goes without saying that every little girl, teenaged one and pregnant mama had seen it and been exposed to it. 

And it was NORMAL.

Why are women today having so many issues with breastfeeding? 

Likely because they don't see it, thus they aren't educated nor do they view it as the norm.

 My favorite sources for information and support:

La Leche League...Find a group in Your Local Community!

Kellymom...this site has a wealth of info on anything breastfeeding!

Best for Babes...Overcoming Booby Traps!

Dr. Jack Newman...great info and I love his Latch video!

And besides find your local LLL group (there are several in Mississippi) make sure your hospital is Baby Friendly!

Also, if ever you have a problem arise or just need support, go to the specialists!

Your local LLL leader, a Certified Lactation Specialist OR a Doctor that SPECIALIZES in Breastfeeding Medicine.

Did you know we have a wonderful Doctor and Breastfeeding Medicine Clinic right here in Mississippi?

What are some of your favorite blogs, website, books or personal supports for breastfeeding?

Mandi- breastfeeding mama to 2 vibrant and health boys! Tripp self weaned a month before his 3rd birthday and Charlie is trucking on along at 19 months (and hopefully, lots more to come!). And yes, for those that did that little math problem in their head. That also means that I breastfed while pregnant and tandemed nursed as well...again, perfectly normal folks :)

***

I’m celebrating World Breastfeeding Week with Natural Parents Network!
You can, too — link up your breastfeeding posts from August 1-7 in the linky below, and enjoy reading, commenting on, and sharing the posts collected here and on Natural Parents Network.

(Visit NPN for the code to place on your blog.)

Treasure Maps

Also known as a Vision Board.

Treasure Maps are essentially a vision board put together in conjunction with the Aries new moon which is the beginning of a new astrological year. It's what you want to envision for yourself over the next year.

I like doing these because it gives me time to reflect on our life and what is going on as well as what we want to accomplish over the next year...

Things we want to come to fruition,

Positive words to reflect on during bad days,

Affirmations to encourage positive living.

A treasure map can be whatever you want it to be.

It's all about the process of reflection and aspirations.

Ask and you shall receive.

We cut pictures, words etc. out of old magazines and find pictures online to print.

Images that catch your eye and phrases that touch your soul.

Tripp really had fun this morning cutting and pasting, too.

 Tripp's treasure map

I love that he felt the need to "go big".

I also love that he cut out a huge pic of an old school 35 mm Nikon and put it on there as his representation of me. He put the dinner rolls on there for Will.

Mine. 

The left side is focusing on Will and his next move...hopefully a job as a landscape architect soon after graduation (in 3 weeks!!!).

The center is more affirming...the rocks represent balance.

I also want to focus more on my marriage since this is the first year in 4 years that I'm not pregnant or taking care of an infant and Will is graduating, we'll have more time for our own relationship. I miss my hubby!
and Lakshmi.
Can't go wrong with Lakshmi!

I also NEED time for myself. The top right is manifesting that in ways that center me to be a better woman, wife and mother.

Well, not the brooms.

The brooms serve double duty.

1. I want my house to stay more organized and clean.

2. I want to be okay with the fact that my house is not always going to be organized and clean. I have 2 boys under 4 and need to get real.

The bottom left is more focus on life and what I want out of it.

Abundance, Beauty in the Everyday, To be Patient and to be Present

The bottom right is focus on my boys and nurturing their souls and minds.

What do you want for your family and your self this year?

I'm a big believer in the power of positive thinking and manifesting your own destiny.

Only you are in control of the way you live. It's up to you to make the best of it and to find satisfaction in your daily life. If your not, it is then up to you to change it.

Because if you don't change your life for the better, who will??

Sit down.

Think about it.

Write it out or make a Vision Board.

Hold your thoughts accountable and make your life what you want it to be.

Happy Mapping!

Meal Plan 3/21/11

Gosh, darnit!

I used to be such a great mother and wife when I only had 1 kid.

Every single thing we ate was homemade from scratch and either we grew it, someone very close to us did or if it came from the grocery store or local health food store, it was organic. 

I had every meal and snack of the day planned out in advance and we dined in gourmet fashion.

<Sigh>

Adding another in the mix 14.5 months ago and I STILL haven't gotten back into that groove. 

I've come to the realization that it may never fully happen again.

I laugh (to myself, I'm not that mean) when mamas to only 1 complain about being tired, cooking and their house being messy.

I know I did.

But now that I know how just adding 1 more little one to the family can throw things off, I do find it hilarious that they can't find the time when I long for it.

 I really want to get back on the meal planning train.
It keeps me sane and keeps our budget happy.

My meal planning has waxed and waned over the past year, but this time I mean business.

And if I post it publicly, then somehow I will be accountable, right?

Plus, we have a couple of fun things coming up and money is always tight.

Meal planning means we're far less likely to go out to eat and that is always a drain on any budget.

So, here is this week's dinner menu and I've already grocery shopped.

Sunday: our Spring Feast

Monday: Chicken and Veggie Crockpot Fajitas over brown rice in a taco bowl

Tuesday: Stir-fried veggies and noodles with wontons

Wednesday: Salmon cakes (thanks for the reminder, Laura!) on a salad w/ lots of raw veggies

Thursday: Crockpot Pintos (w/leftover hambone from freezer), kale, cornbread

Friday: homemade pizzas or maybe pizza bread

Saturday: Roasted Polenta w/ goat cheese and Spinach, Red Pepper, Cauliflower Frittata

Sunday: baked potato bar w/ lots of fixins'