Tag: health

Setting Goals: 2018 Vision Boards

As 2017 came to an end I looked back on everything my family has gone through, the ups, downs, and in-betweens. We have learned so much and are better because of it. Using those experiences hubby and I were able to come up with our 2018 goals.

It has been a long time since I made a vision board and something I have been wanting to do for awhile now. The last time I had one everything on it came to fruition and it helped me feel grateful for everyday things. If you want more information on vision boards and manifesting goals, please read “The Secret,” found here, or watch the movie, found here.

To make our vision boards we first sat down and listed goals for multiple categories: finances, health, education, fitness, hobbies, and family, and chose a word for the year, “Present.”

  • Family Goals: occupy the present, minimalistic living, declutter, tranquility, better use of home space, exploration through books and the world, being who you want to be, and acceptance.
  • Financial Goals: cut credit card debt and stop using credit cards, make our businesses grow, add beeswax candles and crochet items to our business, work towards owning our farm, get family property put in our name, fix our family property and fix up hubby’s mom’s house, etc.
  • Fitness Goals: Complete “Insanity” dvds as a couple, do yoga every day, exercise in some form daily, learn to do the crow pose, and incorporate barefoot walking.
  • Health Goals: Create an herbal vitamin and remedy pantry, pray and meditate daily, be gluten-free, be sugar-free, live in the present moment, and choose health for your body, mind, and soul.
  • Hobby Goals (Mine): Learn to play the violin/fiddle, learn to crochet more than a simple blanket, write a book, and write more blog articles.
  • Unschool Goals: Remember why we chose unschooling for our homeschool, practice ASL on a regular basis, provide multiple opportunities to learn the alphabet and numbers a day, be present to help facilitate learning opportunities with anything Archer is interested in.

Using that list I was able to download images or type words to represent them. I simply made an individual slideshow using PowerPoint, found here, to make each vision board category.

Once my husband and I had both approved the final look of each board I printed them using my mini HP Desk Jet, found here, and laminated them with my Swingline, found here.

Since each category is on its own laminated paper, we are able to hang them in appropriate locations around our home. For example, the health board will be on our fridge, and the family board will be next to our couch.

This was such a simple and inexpensive way of making our vision boards compared to how I made my last one. My last vision board was on a massive framed cork board. I bought the cork board, magazines, ribbon, and pushpins, then spent time finding all of the images I needed and cutting them out of the magazines. It was kept in my bedroom, next to my door, so I could see it every day (which helped), but it would have been handy to have the different categories available in different areas or to have it be portable. With these laminated vision boards I can easily take them  with me.

To place them on my fridge I cut a piece of magnetic tape, found here, and placed it on each corner. For normal walls, I either used velcro, found here, or command strips, found here.

What will be are your 2018 goals and how will you represent them on your vision board?

Family Moto Vision Board

Family Moto Vision Board

Financial  Vision Board 

Financial Board

Fitness Vision Board

Fitness Board

Health Vision Board

Health Vision Board

Hobby Vision Board

Hobby Vision Board

Unschool Vision Board

Unschool Vision Board

 

Cilantro Mushroom Salad and Avocado Cilantro Dip

I’m in love with both this Cilantro Mushroom Salad and the Avocado Cilantro Dip, so is my 21 month old son!

Our family’s Holistic Dentist requested we follow the Weston A. Price diet. After her request and researching how to cure tooth decay naturally (read “Cure Tooth Decay” and “Nutrition and Physical Degeneration.”) my family is taking Fermented Cod Liver Oil and Butter Oil Blend (you can find the number one recommended brand in gel form here and encapsulated form here) and learning to eat with the nutritional guidelines established by Dr. Weston A. Price. You can learn about him and his research  at WestonAPrice.org.

Salad and Dip

While browsing through Nourishing Traditions (the cookbook that follows the Dr. Weston A. Price diet), I found a recipe for Mushroom Salad. I rarely follow a recipe exactly and I didn’t need to make enough for 4 people, just enough for 1, plus what little my toddler would eat. I added cilantro, used spinach instead of lettuce, and  drizzled a little mango vinaigrette on top. I decided to combine my Cilantro Mushroom Salad with a Cilantro Avocado Dip, to make sure I had my healthy fats for the day. Can you tell I love cilantro?

(* are organic and found at my local Wal-Mart.)

Cilantro Mushroom Salad

  • 2 Cups Spinach, chopped*
  • 1 White Button Mushroom (about 1/2 cup), chopped*
  • 1 Carrot Stick (about 5 1/2 inches long), finely chopped*
  • 2 Tbsp Cilantro, chopped
  • 1 Green Onion, chopped (about 1 tsp)*
  • Mango Vinaigrette Dressing

Combine all ingredients and enjoy!

Nutrition Information (without the Mango Vinaigrette Dressing)

Serving Size 1
Amount per Serving                    DV%
Calories                      28.5     1%
Carbohydrates                10.9g     2%
Protein                      13.4g     7%
Dietary Fiber                 3.2g    13%
Total Fat                      .4g     0%
Saturated Fat                   0g     0%
Total Omega-3 Fatty Acids   43.8mg 
Total Omega-6 Fatty Acids  121.8mg
Cholesterol                     0g     0%
Vitamin A             14,056.25 IU 280.6%
Vitamin C                  21.24mg 35.25%
Vitamin E                    1.5mg     8%
Vitamin K                298.88mcg   375%      
Riboflavin                    .3mg     9%   
Niacin                       2.2mg    10%
Vitamin B6                    .3mg     9%
Folate                     73.6mcg  18.1%
Calcium                       77mg     8%
Iron                         1.9mg    12%
Magnesium                   56.5mg     9%
Phosphorus                 262.3mg     6%
Potassium                  607.6mg  18.1%
Sodium                        60mg     2%
Zinc                          .7mg     4%
Copper                        .1mg     6%
Manganese                     .7mg    30%

 

Avocado Cilantro Dip

  • 1 Avocado*
  • 1 Tbsp Cilantro
  • 1 tsp Lemon Juice
  • Carrot Sticks*, Bell Pepper Slices*, or Chia Seed Chips*

Combine the avocado, cilantro, and lemon juice, mashing and mixing with a fork. Eat with carrot sticks, bell pepper slices, or Chia Seed Chips.

Nutrition Information

Serving Size 1
Amount per Serving             DV%
Calories              322      16%
Carbohydrates       17.6g       6%
Protein              4.3g      23%
Dietary Fiber       13.9g    55.5%
Total Fat             30g      45%
Saturated Fat        4.3g      21%
Monounsaturated Fat 19.8g
Polyunsaturated Fat  3.7g
Total Omega-3 Fatty Acids 222.2mg
Total Omega-6 Fatty Acids 3,404.6mg
Cholesterol         0.0mg       0%
Vitamin A       1,237.5IU      25%
Vitamin C          25.1mg    41.5%
Vitamin E          4.55mg      22%
Vitamin K         85.6mcg   107.5%
Thiamin              .1mg       9%
Riboflavin           .3mg      15%
Niacin              3.5mg      17%
Vitamin B6           .5mg      26%
Folate           171.7mcg      43%
Calcium            33.5mg       3%
Iron                1.4mg     7.5%
Magnesium         61.95mg      16%
Phosphorus        111.7mg    10.5%
Potassium         1,048mg      30%
Sodium            20.55mg     1.5%
Zinc               1.35mg     9.5%
Copper              .45mg    20.5%
Manganese           .35mg      17%
Selenium            .8mcg       1%

Let me know what your family thinks of the Avocado Cilantro Dip and Cilantro Mushroom Salad. Also, what type of salad dressing do you think enhances the flavor best and what is your favorite food to eat the dip with?

(Nutrition Calculations made using NutritionData.com.)

What I Love About Breastfeeding

What I Love About BreastfeedingIt is World Breastfeeding Week!!! During this week women around the world will share brelfies (breastfeeding selfies), stories, and words of encouragement; through BigLatchOn.org, women will also meet on August 5 and August 6, 2016 to have a public group nursing session (or pumped milk), all in an effort to #NormalizeBreastfeeding and provide the education and community support nursing and pumping mothers need. Yes, #FedIsBest, and I will discuss formula use in another post (I have a love-hate relationship with formula and for several months it was needed to keep my son alive), but for now let’s focus on the miracle that is breastmilk.

Here is what I love about breastfeeding:

  • There are a variety of ways to make sure your baby is receiving “liquid gold”: exclusively breastfeeding, tandem nursing, pumping and giving breastmilk in a bottle, syringe, abdominal feeding tube, or SNS, and with donor milk.
  • There really is a bond created from nursing. Yes, you can have a bond while feeding your child from a bottle, I’ve been there and done that. However, there is something deeper and more fulfilling knowing their nourishment is coming from your breast (the reason we have them) and having their soft, warm body and fuzzy hair pressed against your bare skin helps keep you in the moment, staring into their eyes and watching their delicate movements.
  • Community support! There is a large community of breastfeeding mothers and breastfeeding advocates and educators. I have met many wonderful women through online support groups and breastfeeding community events.
  • Nursing Gymnastic!?! Usually after they start crawling, and definitely after they are walking, baby starts moving around the breast more and getting in the weirdest positions. Now at 20 months old, my son likes to nurse with his legs next to my head, while lying on his back, somehow nursing upside down; he also likes to nurse doing Downward-Facing Dog Pose, with his butt in the air, occasionally with one leg in the air. My son’s nursing gymnastics makes me laugh and puts a smile on my face. Sometimes, it makes him laugh too, since he loves being silly.
  • For us, I am his comfort. My son doesn’t have a favorite toy or like pacifiers. When he gets hurt, is upset, or needs reassurance a quick hug or comfort nurse (typically just a few seconds) is all he needs to sooth himself. I don’t have to worry about making sure we have extra pacifiers or that his teddy bear is with us. When my low supply was requiring us to supplement, comfort nursing was a wonderful self-esteem booster, since I was having a lot of body-hate at the time.
  • No waiting! As long as you aren’t pumping, and breast milk comes straight from the source, it is instantaneous, on demand. It was a pain making sure we had homemade goat’s milk formula prepared and waiting when our son had to supplement. When he was hungry and I was hooked to a pump, it made it even more difficult. When that stage of our nursing journey was over I was ecstatic. He now can nurse whenever he desires.
  • It’s free! Well, it’s free as long as you are exclusively breastfeeding, not pumping, or having to take galactagogues (supplements to increase milk supply).
  • Breastmilk provides baby with energy in the morning and helps relax them for sleep at night.
  • Breastmilk has multiple uses. Not only have I and many mothers I know used breastmilk to nourish our children, we have used it to help heal scratches, eye-colds, sinus issues, ear aches, and skin issues.
  • Baby’s source of nutrition and hydration cannot be lost, 100% emptied, or forgotten. If we are outside playing and he gets thirsty, it’s easy enough to nurse him and continue on with our business. I don’t have to worry about packing extras bottles or water for quick trips. My breasts are always with me! I also don’t have to worry about if plastic water bottles have been left in the heat of a car (all plastic leaches) or if we can find clean water to refill our glass/metal bottles.
  • Nursing, typically, makes mom happy and relaxed. Prolactin, the love hormone, and Oxytocin, the hormone that makes you happy, relaxed, and sometimes sleepy, are released with letdown.
  • Antibodies!!! Our breastmilk creates antibodies, helping little ones fight off illness and/or get well quicker. My son didn’t have his first cold until he was 19 months and it only lasted 2 days, despite hubby and I having been ill 2 or 3 other times. Tips: If you exclusively pump, wipe the inside of your baby’s mouth a few times a day and rub their saliva on your nipples before pumping, to help your body develop the antibodies your baby needs. Even when I was only producing 4oz per day, I knew that little bit of milk my son was getting from me was keeping his immune system strong.
  • Breastfeeding decreases Momma’s breast cancer risk! Studies show the longer you nurse, the greater you decrease your chances of developing breast cancer, and if you are genetically predisposed the average age of breast cancer is increased to later in life. Decreased estrogen production and a healthier lifestyle are thought to contribute to breastfeeding’s benefits.
  • Unlike formula, breastmilk is constantly changing for our child’s needs. The nutrition levels for a newborn are different than that of a 20 month old. Even the water content can be different depending on the child’s need. This has been a wonderful comfort while my 20 month old has had a decrease appetite due to teething and Texas’s heat. At least I know he is still getting calories and nutrition from me. (I have seen pictures of breastmilk from mothers who tandem nurse a newborn and a toddler, each having one specific breast, and the pumped milk will look different due to the gold hue of the colostrum created for the newborn.)
  • Nursing can prolong the return of your menstrual cycle. Yes, some women get their’s back within 3 months postpartum; I was lucky to not see mine return until 20 months postpartum; while I have heard of a few women who didn’t get their cycles back until a few months after they stopped breastfeeding. No matter what, time without worrying about cramping or remembering to be prepared for accidents, is a time we can all be grateful for.
  • Finally, I absolutely love when my son looks up at me and smiles while nursing. It melts my heart.

What do you love about breastfeeding?

References:

Bonita, K. (2016, July 20). Increasing Low Milk Supply • KellyMom.com. Retrieved August 04, 2016, from http://kellymom.com/hot-topics/low-supply/

Breastfeeding Longer Seems to Help Protect Against Breast Cancer. (2014, September 4). Retrieved August 04, 2016, from http://www.breastcancer.org/research-news/20130904-4

Cerini, C. (2013, August 11). Breast Milk: Proactive Immunomodulation and Mucosal Protection Against Viruses and Other Pathogens. Retrieved August 04, 2016, from http://www.medscape.com/viewarticle/814970_2

Lothian, J. A. (2005, Winter). The Birth of a Breastfeeding Baby and Mother. Retrieved August 04, 2016, from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1595228/