Spring 2019
A health & family focused digital publication & community
Positive Parenting
POSTPARTUM NUTRITION Real Food for Pregnancy
Moms Talk:
WHAT I WISH I’D DONE DURING PREGNANCY
How to Reduce
PET DANDER AT HOME
Fresh Spring Recipes
How to Celebrate
EARTH DAY OUTSIDE
Publisher & Editor in Chief Amity Hook-Sopko Creative Team Kaitlyn Kirby Tamara Hackett Amanda Hearn Copy Editor Megan McCoy Dellecese Cover Photography Athena Scott www.athenascottphotography.com Contributors Janet Lansbury Cai Dixon Carolina King Amethyst Tagney Lily Nichols Susie Lyons Lorena Graeter Christina Birkinbine Andreea Ionascu Media and Other Inquiries media@greenchildmagazine.com Green Child is owned and published electronically by Fresh Green Media, LLC. All rights reserved. No part of this publication may be reproduced or distributed without written permission of the publisher.
10 ECO FAB Our favorite sustainable picks
for the spring
12 LOOK LISTEN READ Add these to your spring reading
and download list
14 BABY GEAR FINDS Find out what’s new in baby gear 18 WELCOMING SPRING 20 WHAT I WISH I’D DONE DURING PREGNANCY Our readers share what they
would have done differently
22 I DON’T WANT TO BE THE MOM WHO YELLS Carolina King shares an honest
approach to positive parenting
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26 SEEING BABIES AS WHOLE PEOPLE
Janet Lansbury explains how to shift your perspective toward your baby
30 IMPROVE YOUR MICROBIOME We’re getting real about gut
health and the best products to boost yours
34 HOW TO CELEBRATE EARTH DAY OUTSIDE 36 REDUCING PET DANDER IN YOUR HOME 38 THE DANGERS OF ENDOCRINE DISRUPTORS How to be more aware of the
chemicals found in every day items
44 POSTPARTUM NUTRI TION: REAL FOOD FOR PREGNANCY 48 CONSCIOUS KITCHEN Find our favorite spring recipes 54 GUIDED MEDITATION Walk through this relaxing script
and love your body even more
Editors Letter What’s one thing parents are looking forward to this spring? Sending kids outside to play in temps above freezing! The polar vortex has kept us indoors (and probably entertained by some form of screen) more than usual. And when it comes to kids and the need to get their wild, unruly energy out— there’s no place like outside. Children play differently outdoors, and a growing research shows that it’s not so much what children know about nature that’s important, as what happens to them when they are in nature.
Reach Green Child’s Executive Editor editor@greenchildmagazine.com
Think about it. You can read about apples. You can learn all 7,000+ varieties of apples. And you can even draw a picture of an apple. But is there anything like standing amid branches of dozens of apples? Reaching up to the perfectly ripe one… giving a soft tug… hearing it snap gently from the branch… and taking that first crisp, juicy bite? In the first scenario, you know about apples. In the second, you know apples. By helping our children appreciate the smell of fresh air, sound of wind rustling through trees, or just giving them the space to play freely in wide open spaces… we are contributing to their knowing of nature. And we’re helping to foster the desire to conserve and preserve. Unstructured outdoor play has many benefits - like improved problem-solving skills, focus, and self-discipline. Socially, it enhances cooperation, flexibility, and self-awareness. An American Medical Association study found, ”Children will be smarter, better able to get along with others, healthier, and happier when they have regular opportunities for free and unstructured play in the out-of-doors.” For years we’ve said the best way to celebrate Earth Day isn’t by sitting inside making the earth out of play dough. It’s getting outside and falling in love with nature. If we want children to stand up for the environmental challenges we’re facing now and into the future, they have to love nature enough to protect it.
Amity
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VEGAN LUMBAR PILLOW Lovely pillows are our favorite affordable way to update a room. And pretty much everything from the Canadian handmade store Tonic Living sparks joy. PS. we’re not to blame if you wind up with an ottoman, too!
Eco Fab
Try out this selection of sustainable products we’re loving this season!
NATIVE DEODORANT For our readers who don’t enjoy applying deodorant from a glass jar with their hands—meet Native. You won’t find any parabens or aluminum, but you will find a deodorant that works, plus plenty of scents to choose from.
POWER WRAP BRACELET Some people love bling, and some people love earthy. Ethically-sourced crystals feel like the best of both worlds. The healing gemstones in this bracelet from Energy Muse will leave you feeling balanced, strong, and powerful.
BRIGHT EYES EYE MASKS What happens to our eyes after having kids? Somehow we’re pretty sure they get smaller. These gentle, aloe eye masks from 100% Pure can give the illusion you got a full night’s sleep.
BEE’S WRAP SANDWICH WRAP A washable sandwich wrap made from beeswax and organic cotton makes the perfect storage container and the prettiest placemat! An adorable button and string closure holds everything in place.
MOMMEE COFFEE May your coffee be as strong as your eye mask. Mommee Coffee designed their organic, low-acid, Fair Trade coffee for women who are pregnant, breastfeeding, or trying to conceive. It comes in full caf and decaf, but we’ve been loving the rich flavor and smooth texture of half caf.
Look Listen Read LITTLE NATURALISTS: THE ADVENTURES OF JOHN MUIR
by Kate Coombs, illustrated by Seth Lucas While there are some wonderful books to introduce big kids to legendary naturalist, John Muir, this is the first one written for small children. Muir’s life was all about learning, exploring, and forming a deep bond with nature, and these qualities are made evident through this captivating yet calming little book.
WE ARE THE GARDENERS
by Joanna Gaines, illustrated by Juliana Swaney “A garden is hard work, but so is most of the good, important stuff in life.” One delicate little fern turned a family into dreamers, planners, and gardeners. As the family grows, so does their garden - with flowers, vegetables, and much excitement. Life lessons (planning, doing the work, patience, and paying attention) land as lightly as a butterfly on a zinnia in this charming story.
UNRUFFLED PODCAST
by Janet Lansbury Janet Lansbury is the author of two best-selling books on respectful parenting. In her podcast, she answers listener questions with kindness, empathy, and non-judgment. While the majority of topics focus on the behavior of toddlers and young children, you’ll find advice for how to honor your child’s emotions and maintain your own boundaries for every developmental stage.
KETO COOKING WITH YOUR INSTANT POT
by Dr. Karen S. Lee From a super-easy broccoli and leek soup to an amazing spaghetti squash dish, this cookbook offers no shortage of veggie-heavy keto meals. If you eat meat, there are plenty of creative, simple recipes that also include a lot of veggies. Plus making them all in the Instant Pot means speedy cook times and minimal cleanup! FORGET “HAVING IT ALL”: HOW AMERICA MESSED UP MOTHERHOOD—AND HOW TO FIX IT
by Amy Westervelt “We expect women to work like they don’t have children and raise children as if they don’t work.” Journalist Amy Westervelt gives an eye-opening picture of how cultural ideals of the “good mother” evolved over time to suit the changing needs of the U.S. Her book is inclusive of motherhood from all walks of life, and thankfully, she ends each chapter with actionable ideas for cultural and policy fixes that make each topic slightly less overwhelming. Can we make this mandatory reading for all lawmakers and employers?
ANCIENT MAP FOR MODERN BIRTH
by Pam England Our editor was delighted to be asked to provide an endoresment for Pam England’s mystical, yet practical, look at pregnancy, birth, and mothering. She helps you to know, in your core, that giving birth is something a woman’s body intuitively knows how to do. But in our modern day sea of noise, many of us are disconnected from this ancient wisdom. The soothing guidance, enchanting stories, and creative exercises in this book pave the ideal first steps along the parenting journey.
Gear Finds BAMBOO RING SLING Sakura Bloom’s bamboo ring sling (shown here in Eucalyptus) is prewashed and softened to cashmere-like perfection. The subtle texture and support make this beautiful USA-made sling amazing for hands-free parenting. Can be used with babies 8-35 pounds.
DELUXE+ DOCKATOT A safe spot for baby when you’re not wearing her. Made from safe materials and in gorgeous prints and colors, this cozy “docking station” is an easy way to keep baby close by without the plastic or electronics used in bouncy seats or other baby holders. It’s also great for travel!
3-IN-1 HUMIDIFIER Dry air can aggravate congestion. FridaBaby’s new humidifier increases the moisture in the room. Add a few drops of pure, organic essential oil to reduce allergens and help baby sleep with its diffuser function. Optional soothing night light colors.
RICE-BASED TEETHING PLATE Perfect for baby’s grip and made with 51% rice, Mochi’s Teething Plate helps soothe tender gums with no harmful paints or dyes.
Gear Finds JU-JU-BE DAD BAG From the Dad Bag collection, any caregiver will be well-stocked with the XY Collection of bags. Machine washable, stain and water-resistant, the Vector includes plenty of pockets; several are mesh so you can find everything you need. There are even pockets to protect your laptop, tablet, or phone.
PERSONALFIT FLEX BREAST PUMP SHIELDS Medela’s new BPA-free breast shields were designed to support your milk supply. The 4-way fit adapts to help you find the best pumping position and has been shown to remove 11% more milk per minute than traditional breast shields. Offered in 4 sizes and works with all Medela breast pumps.
POSTPARTUM RECOVERY CARE KIT All the essentials from some of the best non-toxic baby brands plus a set of gorgeous, uplifting affirmation cards to help a new mama heal and feel loved. Fourth Trimester Mama offers three different postpartum care sets (vaginal delivery, C-section, and breastfeeding essentials).
RECYCLED 6-IN-1 TRAVEL SYSTEM The first stroller made in the U.S. from a special blend of recycled materials, the RIVA Flex from Safety 1st is lightweight, fits effortlessly in the trunk, and features convenient one-hand folding.
WELCOMING SPRING The first day of spring is March 20th. No matter what the weather brings, get the kids outside to celebrate and explore!
TAKE A “SIGNS OF SPRING” WALK
Grab a nature journal and walk around your neighborhood or the closest wooded area. How many signs of spring can you find? Can you see, hear, smell, and feel hints of the shifting balance? Children may enjoy illustrating the list when they get home.
Bring Learning Home with Oak Meadow!
PLAY THE “HOW TALL IS MY SHADOW” GAME
At around noon on the first day of each new season, measure from your child’s toe to the top of her shadow. Have her measure your shadow, too. As you gather data on all four holidays, you can ask your child to guess which shadow was longest. Discuss the changing angles of the sun or read about our solar system and the Earth’s seasons.
Watch for our Spring sale! Mother's Day to Memorial Day
PLANT SEEDS
What better way to acknowledge spring growth than to nurture a seedling? If you garden, you can help children start seeds indoors and transplant them later. If not, it’s great fun to observe beans sprouting: just add moist cotton balls or paper towels to a glass jar, placing a few beans between the wet material and the jar wall.
MAKE FLOWER ART
Drawing or painting flowers, sketching garden plans and dreams, and making floral greeting cards to share with friends are creative ways to welcome new life and color back into our lives after the winter. Make it an even greener project by crafting your own paints and brushes from nature.
Exploring educational options for your children? Oak Meadow's �lexible homeschooling curriculum for K-12 may be the perfect fit. Use our curriculum independently, or enroll in our accredited distance learning school for one-to-one teacher support.
Sign up on our website for a Virtual Info Session to learn more.
oakmeadow.com
Pregnancy
WHAT I WISH I’D DONE DURING
OUR READERS CHIME IN ON WHAT THEY WISH THEY’D DONE MORE OF DURING PREGNANCY photo by Andreea Ionascu
GIVE YOURSELF GRACE “I wish I would have slowed down a little and respected the fact that my body was exerting so much energy to grow a human. I was working a full time stressful job and coming home thinking I could still make dinner and keep the house perfect. It was like doing all those things plus being on a stair machine 24/7.” “I wish I’d been more patient with myself. I was so forgetful and spacy, but the worst part was that I would berate myself for it. Now I realize how short a time it was, and I was way too hard on myself.”
SLEEP NOW “OMG Why didn’t I sleep more?” “Honestly, even though I couldn’t sleep very well toward the end of my pregnancy, I wish I had tried harder. I’m at a deficit I’ll never come back from.” “Now that I realize everything I was about to go through, I totally wish I had relaxed more instead of making the perfect Instagram-worthy nursery our son doesn’t even sleep in!”
ACCEPT HELP “I spent the last 5 weeks of my pregnancy on bed rest, and I wish I would have taken more offers for help. I didn’t want
to inconvenience anybody, but it was really hard on my husband and me. We don’t have family nearby, and I think people are slower to ask if we need help now that the baby is here because we rejected their offers once already.”
TAKE THE PHOTOS “Here’s what I would tell pregnant women: take maternity photos. They don’t have to be professional or shared on social media. This is a major chapter of your life, and one day you’ll be glad you documented it. I promise.” “I wish I’d taken more photos. I shied away from them then because I felt like a house, but now I look back at the few pics and really, really regret not taking more.” “Yes! Take photos! My babies are in school now, but I only have a few from my first pregnancy and really just one of my daughter next to my huge belly during my second. I actually wish I was in more pics from pregnancy through those early weeks. I didn’t feel like it then, but now I feel a slight mourning that there’s no evidence of ME during such a precious time in my life.”
POSITIVE PARENTING
I DON’T WANT TO BE THE MOM WHO YELLS BY CAROLINA KING
mamainstincts.com It was early in the morning. My kids were getting ready for school, moving at a turtle’s pace. I kept reminding them we didn’t want to be late. After many attempts to hurry them along, I realized we were officially running late, and I yelled at my kids to hurry up.
It is true that when you yell, your child complies most of time. But, do they understand why? If you find yourself yelling over the same things over and over again, it’s probably because your child doesn’t understand the situation.
Somehow we made it to school on time. I had a few minutes to feel relieved, and then the guilt settled in.
In this example, they might get it’s because we didn’t want to be late for school. But what does that really mean? Why it is important to be on-time? And is it even important to them?
Why did I yell? Is making it to school on time more important than starting a day from a place of love? The answer, to me anyway, is no. I don’t want to be the mom who yells. Then it hit me, I yelled because I wasn’t being heard. We needed to leave, and the kids weren’t complying with my request. I felt powerless, and instead of getting their attention some other way, I took the easy road and yelled.
I yelled because I wasn’t being heard.
If we want to discipline our children they need to understand the why. And this understanding doesn’t come when we yell. It doesn’t come when we’re frantic and desperate. It comes when we are calm and loving. Pause for a moment and think about your own life. How do YOU feel when your partner, boss, or friend yells at you? Do you comply happily with their request, or does it cause resentment? Now, how do you think a child feels when the person that loves them the most, their protector, the one person they can count on, yells at them?
HOW DO WE DISCIPLINE WITHOUT YELLING? It starts by connecting with your child. It doesn’t matter how many strategies we try or how many parenting books we read, we simply cannot have a profound effect on our child’s behavior if we don’t take the time to connect. It’s easy to let these busy days go by without fostering a deep connection with our children, but it is crucial that we are mindful of this and make the time. Connecting with our children is not hard or complicated, it doesn’t require us spending money or creating an elaborate outing. Connecting with your child happens when you are truly present with him or her - no distractions, no phones - when your mind and heart are there with your child. Play a game, read a book, have a chat on the couch. If you are present and mindful about it, you will pick up cues from your child or you will get a feeling of what to do. Trust yourself when it comes to connecting with your child because how your child needs to connect may vary day and day. You will be able to pick up their cues if you allow yourself some uninterrupted time with them.
This is a long term solution, not something to try only when you want them to comply. If you do it regularly, they will want to listen, just as you listened to them so many times.
SET YOURSELF UP FOR SUCCESS
FIND NEW WAYS TO DISCIPLINE
Most of the time when we yell it’s because we ran out of patience. We tend to yell more when we are not rested or when we haven’t had time to recharge ourselves.
Old habits can be replaced by new, intentional habits.
If you’re living a busy life, recharging yourself can be as simple as listening to a positive or self-help audiobook or podcast, taking a bath or closing your eyes and listening to your favorite music. You need to feel good in order to spread goodness, so taking care of yourself, in whatever capacity you can, should be a priority.
Ask yourself, “What would love do?” and act from that place. Read books and blogs or listen to podcasts on gentle parenting or positive discipline. Talk to your friends who are parenting in ways you’d love to imitate. When we’re exposed to different practices, we can tweak them to fit our own family situation.
REPROGRAM YOUR MIND
APOLOGIZE IF YOU YELL
Yelling might be our go-to reaction because this is how we were raised and what was ingrained in us as kids but we can reprogram our mind and change how we react to things.
If you yell, don’t be hard on yourself. Feeling guilty only puts you in a bad mindset, and it doesn’t create any changes. Instead, be open with your kids about it and apologize. I explain to my kids, “I’m sorry I yelled. That’s not the right way to communicate. I yelled because (insert your explanation) but I know this is wrong. Next time can we (offer an alternative solution).”
A great tool we have to reprogram our minds is visualization. At night, when you’re in bed, when the house is quiet, go over the event in your head. Think about your own feelings and why you reacted the way you did. Then replay, in your mind, how you would have liked things to happen instead. Do this frequently and consistently, eventually a new pattern will form. Your automatic reaction will become whatever you are visualizing. That’s how you train your mind to react in a different and positive way.
When you talk to your child, explain things. When your child sees that you are human, and that you too make mistakes, but you apologize, improve and move on, you are not only creating a stronger connection with your child but you are giving them valuable life skills. They will learn how to control their emo-
tions, and they will learn that it is okay to make mistakes, as long as we make things right. They will learn that a mistake is not the end of the world and that they can change and improve whatever
they want in life. And you’ll be giving them the same tools to pause and ask themselves,“What would love do?”
INSTEAD OF YELLING... STOP YOURSELF AND TAKE A DEEP BREATH Go into another room for a minute or two and come back when you’re calmer. Don’t discipline out of anger.
TALK TO YOUR CHILD Truly explain why you need her to do whatever it is need her to do.
KNEEL IF YOU’RE TALKING TO A YOUNGER CHILD Get down to your child’s eye level when you talk to them. This makes your child feel heard, and sometimes all they need is to tell you how they feel.
SET YOURSELF UP FOR SUCCESS Avoid situations where you know you’ll get angry. For example, if you know your kids are very slow at getting ready, start the process sooner than you usually would.
ENCOURAGE YOUR CHILD TO COME UP WITH A SOLUTION You need to do one thing but your child wants to do something else. Explain the situation to your child and ask him to come up with a solution where both things get done. They will surprise you!
BE HONEST When I feel overwhelmed and like I’m about to yell, I let my kids know. I tell them, “I am feeling frustrated because I need you to do this and you are not listening. I feel like I’m about to yell, and I don’t want to yell. Can you please help me?” I use this as a last resort, and it always works because my kids know I have reached my limit. Don’t overuse this strategy or it loses its effectiveness.
Carolina King is a mom of two and the founder of Mama Instincts.
RESPECTFUL PARENTING
SEEING BABIES AS WHOLE PEOPLE I was visiting a RIE parenting class for the very first time, sitting in a corner of the room watching babies freely exploring, unaware that my perception of infants was about to be radically transformed. One of the tiny scientists spotted my car keys on the floor next to me and began scooting towards them. Oops! Quick as a flash, I hid them in my pocket. After my disappearing act, the facilitator, Hari Grebler, gently offered, “You might have said, ‘I see you are interested in my keys, but I am going to put them away in my pocket now. These aren’t safe for you to play with.’” Uh, really? Hari had suggested a surprising way to intervene with a baby, and for the rest of the class I watched as she walked the walk (crawled the crawl and scooted the scoot). Every interaction she engaged in with these 5-9 month old children was honest, respectful, dignified, which in my view at that time seemed a little precious, weird, Babies are whole too and over-the-top. people to be treated But it did seem that with respect. the infants responded to Hari’s words. If I hadn’t known better, I might have believed they actually
understood. After spending a couple of days digesting this oddly compelling experience, something BY JANET LANSBURY clicked for janetlansbury.com me. Babies are real people, so why wouldn’t we treat them that way from the beginning? The more I observed respectful interactions in subsequent RIE classes and then began practicing them with my three-month old infant, the more “right” this new way felt. Once I understood that babies are whole people ready to be treated with respect — that they in fact need and deserve this message from the time they are born — there was no turning back. Inspired by this vital new knowledge and awareness, I couldn’t help wishing the rest of the world would catch up. But I’m still waiting while most parents are doing the things I once did or might have done.
photo by Christina Birkinbine
DON’T UNDERESTIMATE YOUR BABY BY... which is a great way to teach babies that the world is even more mysterious and incomprehensible than they’d thought. Seriously, what’s the point of even trying to figure this stuff out? MAKING THINGS DISAPPEAR
SCOOPING BABIES UP AND SWOOPING THEM
which makes babies feel powerless because life is something that happens to them. They learn that they may be interrupted at any time, so why bother getting involved in any learning activity? (And for babies, everything is a learning activity). AWAY FORM UNWANTED ACTIVITIES
SLAPPING OR “FLICKING” HANDS OR WRISTS OR SPANKING BOTTOMS
which causes babies
to fear, or at best lose trust in their parents, caregivers, and the universe as a whole, because when they are happily exploring as they should, they are suddenly interrupted by discomfort inflicted upon them by the people they need to trust most. TALKING TO THEM CAVE MAN STYLE OR IN THIRD
i.e. “Not for Susie, no hands” which is confusing, demeaning and makes babies feel like we think they are mindless ninnies, because they’ve been listening to every word we’ve ever uttered and are well aware that we don’t talk to anyone else that way. No hands? What do you think “no hands” means to a baby? That even confuses me.
PERSON
CALLING OUT THEIR NAMES AND THEN DIRECTING THEIR ATTENTION TO SOMETHING ELSE
F. IF YOUR CHILD PERSISTS (MOST OF THE TIME IF YOU ARE CALM, SHE WON’T), CONTINUE TO
“You really wanted to check that out, but it isn’t safe, so my hand covers it. You’re trying to move my hand, but I’m going to keep it here and keep you safe.” If she cries, you might say, “You didn’t like that. Do you want me to pick you up?” Chances are she is tired or hungry along with wanting to be held.
which discourages awareness, attentiveness and an honest connection with us, teaches children nothing about rules, expectations or boundaries, their environment, or anything except that we are deceptive, far more powerful than they are (which they already knew) and that they should look where we want them to look.
ACKNOWLEDGE:
which is a great way to startle/disturb/excite babies so that they feel compelled to continuously repeat the unwanted action in order to continue this thrilling game or figure out what all the fuss is about.
When we employ these respectful practices our children will:
SHOUTING NOOOO
THE RESPECTFUL APPROACH
LEARN OUR LANGUAGE AND ABOUT THEIR WORLD. BE ENCOURAGED TO CONTINUE BEING CURIOUS EXPLORERS AND ACTIVE, ENGAGED LEARNERS. FEEL RESPECTED AND CONNECTED TO US.
And yet our best responses are so simple and logical that they will become second nature almost immediately. Let’s say our baby is approaching an unprotected electrical socket: A. STAY CALM:
and scream
And we will discover how much easier, more effective, rewarding and liberating parenting is when we simply get real with our babies.
walk or stride rather than run
B. ACKNOWLEDGE MATTER-OF-FACTLY:
you are interested in the socket”
“I see
C. GIVE A BOUNDARY : “I’m going to cover it
with my hand”
D. GIVE A BRIEF, RESPECTFUL EXPLANATION :
“This isn’t safe for you to touch”
E. WAIT PATIENTLY FOR YOUR CHILD TO ACCEPT THE BOUNDARY OR LOSE INTEREST WHILE HOLDING THE BOUNDARY
ABOUT THE AUTHOR Janet Lansbury’s respectful parenting advice is quoted and shared by millions of readers worldwide. She is the author of two bestselling books, Elevating Child Care: A Guide to Respectful Parenting and No Bad Kids: Toddler Discipline Without Shame. Janet is also the creator and host of “Janet Lansbury Unruffled,” one of the most downloaded parenting podcasts on the web and recommended listening by The Washington Post.”
www.attachmentparenting.org
35
GUT HEALTH
IMPROVE YOUR MICROBIOME More than 80% of your immune system lives in the lining of your gut. Your gut microbiome needs the proper ratio of good/neutral and bad bacteria to function optimally. When good bacteria are destroyed, the bad bacteria proliferate, which can lead to leaky gut and a variety of poor health conditions. Just one round of antibiotics decreases gut microbiome diversity by at least 30%. Ultimately, a healthy, resilient gut microbiome relies on two factors: • Richness: the total number of bacterial species in your gut microbiome. • Biodiversity: the amount of individual bacteria from each of the bacterial species present in your gut microbiome
CHOOSE GUT-BENEFICIAL FOODS Eat whole, organically grown foods that are as close to their natural state (unprocessed) as possible. Vegetables rich in soluble fiber like sweet potatoes, asparagus, and Brussels sprouts provide gut-beneficial prebiotics. Experiment with fermented foods like kefir and kombucha. Add in fermented vegetables and bone broth for extra healing and sealing of the gut lining.
REINTRODUCE BENEFICIAL BACTERIA
You can heal your microbiome and improve your overall health by taking these steps.
Add a high-quality soil-based probiotic to your supplement routine. Don’t be afraid of dirt! Walk barefoot on the grass. Get your hands in the dirt by gardening. Consume local honey and eat produce from your local organic farmer (rinse it but don’t scrub all the dirt off).
ELIMINATE GUT-DAMAGING FOODS
KEEP YOUR STRESS LEVEL IN CHECK
Processed foods, conventional dairy, GMO foods, gluten, and sugar cause some level of gut damage for most people. If you aren’t sure which foods are problematic for you, try an elimination diet. Bad bacteria feed off of sugar, so the single most impactful way to heal your gut is to kick the sugar habit.
Mental and emotional stress are major factors in leaky gut syndrome. You can counteract the damage by releasing negative emotions, making more time for rest and relaxation, exercising at your own pace, and becoming more mindful.
MICROBIOME BOOSTERS KOMBUCHA STARTER KIT
Save money by making your own kombucha. Everything you need to get started.
RESTORE MINERAL SUPPLEMENT
A “prehistoric dirt water” supplement that helps balance gut health, combat environmental exposures, promote immune function, and enhance mental clarity. CONCUR MICROBIOME RECOVERY
Gentle, safe skincare that naturally restores the balance of the microbiome for healthier skin. HOMEBIOTIC PROBIOTIC SPRAY
Improve the balance of healthy bacteria to your home and prevent the growth of mold and mildew.
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CELEBRATING EARTH DAY
OUTSIDE
WITH THE KIDS by Ashley Allman Showing the significance of Earth Day is far more impactful than telling. This year, plan to spend this Earth Day outside, enjoying activities that stimulate your child’s mind, body, and soul through nature.
PLAN A NATURE SCAVENGER HUNT
Give your kids a list of items they must find in a park: pinecone, feather, something a deer could eat, a piece of trash, etc. Once they have collected everything, talk about how each item represents the importance of preserving green spaces. Pinterest is full of great ideas for nature scavenger hunts.
VISIT AN ANIMAL SANCTUARY
Much different from a zoo, a wild animal sanctuary provides an environmentally responsible and educational way to see wildlife
up close in their natural habitats. In some cities, these sanctuaries were created as safe spaces for animals displaced by urban sprawl. It’s a great way for your child to spend Earth Day outside learning the significance of protecting native plants and animals.
TAKE AN URBAN HIKE
Hop on your bikes and head to a nearby greenbelt area. Kids love to explore trails, and many cities have greenbelt areas that feel miles away from the city noise. Listen to the birds and trickling streams, and consider how your everyday actions impact the green spaces closest to your home.
PLANT A GARDEN
Visit the nursery and let your kids help plan this year’s vegetable garden. Keep in mind
the best vegetables to grow with kids. Pick up your organic seeds and compost and let the planting begin! Be sure to teach your kids about composting and discuss the global impact of organic farming.
DOCUMENT A NATURE JOURNEY
Get out of the city and photograph the changing landscape. Notice the air quality from urban to rural to forested areas. Discuss the flora and fauna that covers the landscape, and the importance of protecting them. Encourage your children to take pictures of specific things that need preserving and talk about ways to take action.
PLAN A CAMPING TRIP
Roughing it is one of the best ways to fall in love with nature. Depending on where you live, spring temperatures may be too cold for a night under the stars. So hit the bookstore or library to begin planning a summer camping trip. Be sure to practice Leave No Trace camping or visit a nearby Forest Service office to learn about camping responsibly.
VOLUNTEER
What green or nature cause does your family care about most? Volunteer at the nearest animal shelter. Get a group together to pick up trash at your local park or beach. You might even find enough discarded items to create plastic mosaic art. Plant trees or make wildflower seed bombs. Ask around in your community for ways to donate your time for environmental causes on Earth Day.
REDUCING PET DANDER IN YOUR HOME While we may think it’s impossible to have an allergen-free home with pets inside, there are some simple steps you can take to make your home livable for everyone. by Susie Lyons photo by Kim Rosas
LIMIT CLOTH SURFACES
If you can’t replace carpet with hardwood or tile, invest in a good steam cleaning service at least twice a year. Choose mini blinds or shutters for your windows. They’re easier to wipe down to remove dust and pet allergens than drapes. If you have upholstered furniture, train your pets to stay off the furniture or designate one chair or loveseat for pet cuddling and keep the others free from fur and dander.
STEP UP YOUR HOUSE CLEANING
Keep your house as dust and allergen free as possible with regular dusting and vacuuming. A HEPA filter vacuum will remove up to 99.97% of all allergen and dust particles from the air in your home.
Along with a bath, give your pet a good brushing once a day. Just make sure you brush them outdoors or in a place where the hair and dander won’t fly all through the house. Keeping your pets clean also means keeping their bedding clean. The best way to remember to wash their bedding regularly is to make it part of the routine of bathing them.
CLEAN THE AIR INSIDE YOUR HOME
When buying filters for your furnace or air conditioning unit, invest a little extra money in the filters designed to reduce allergens. And remember to change them regularly.
If you don’t have time to vacuum a few times a week, try a robotic vacuum with a HEPA filter. Program it and come home every day to a freshly vacuumed home.
An even better way to clean the air inside your home is to get a good air purifier to clean the air and remove most of the allergens you breathe inside your home. A bonus is the cleaner the air, the less dust and dander. The less dust and dander, the less you have to dust.
KEEP YOUR FUR BABIES CLEAN
MAKE ONE ROOM A PET-FREE ZONE
Regardless of how much you clean your house, if you have dirty pets (and dirty pet bedding), you have a house with allergens. A weekly bath can significantly reduce the amount of dander (or dead skin flakes) on your pet’s skin. Dander is the chief trigger for allergy sensitivity when it comes to pets. If your pet is clean, you have less dander and shedding; hence, fewer allergens and allergy symptoms. If your pet is prone to dry skin, use a shampoo specifically for dry skin so you won’t make the problem worse with frequent baths.
Designate one room in your home as a pet free zone and stick to it. You can spend time with your pets throughout the remainder of the house but keep one room to yourself, free of pet hair and dander. The best choice would be your bedroom. You’ll save yourself some cleaning in the bedroom and will probably breathe a little easier at night.
T H E DA N G E R S O F
ENDROCRINE D I S RU P TO R S A N D H O W TO
AV O I D T H E M
by Amethyst Tagney
Endocrine disruptors are chemicals found in everything from personal care and cleaning products to canned goods, cookware, and plastics. These chemicals interfere with hormones and reproduction, and they may even cause serious neurological issues. In nature, plants and animals often mimic other species. Sometimes they look like the environment in order to blend in, or they copy the looks of a more poisonous cousin to deter predators. It’s beneficial in nature, but there’s a far more sinister form of mimicry happening in the human-made arena that many people aren’t even aware of. Copycat chemical predators are found all around us, pretending to be the naturally-occurring hormones found in our bodies. These faux hormones are known as endocrine disruptors. We may logically know these chemicals aren’t hormones, but our bodies don’t. The American Association for Clinical Chemistry (AACC) says nearly $340 billion has been spent in the United States towards the treatment of endocrine disruption. YOUR BODY’S ENDOCRINE SYSTEM
To understand these chemicals, we need to understand the system they directly affect. Your body’s endocrine system takes care of your hormones. This system is comprised of glands found in various areas in your body, producing the chemicals you need to live and function. Receptors for these chemical messengers are also found throughout your body and don’t escape the effects of endocrine disruptors either. People may not think much about hormones, but we wouldn’t survive without them.
Not only do hormones enable us to grow and mature, they also help with the development of our nervous systems, give us the ability to reproduce, and control our blood sugar levels. When endocrine disruptors are introduced into the system, the body receives mixed messages due to how similar endocrine disruptors and hormones are in their makeup. The biggest difference between the two is that one is made by your body and the other is not. Endocrine disruptors are actually chemicals —some from nature but mostly man-made— and like their namesake suggests, they disrupt the endocrine system. HORMONAL IMBALANCE & ENDOCRINE DISRUPTOR DANGER
Your body can only function smoothly if the proper balance of hormones is in your bloodstream. When the receptors in your body are exposed to an abundance of hormones – real or not – chemical messages are received and your body reacts accordingly. Endocrine disruptors and hormones work much in the same way. Hormones are chemical messengers. Their purpose is to bind and give the receptors in our bodies specific instructions to perform. The chemicals that mimic hormones will act in much the same way as the chemical messenger they are copying. So if an endocrine disruptor is similar to estrogen, your body will end up producing more female sex hormones than it needs. Conversely, endocrine disruptors may act more as a block to other hormones. In the previous example, that means your body would produce lower levels of estrogen. Although a little more or a little less of a hormone may not seem like a big deal, even just
a small upset in our body’s internal balancing act can result in major consequences. When we are exposed to endocrine disruption, we become at risk for cancer, obesity, infertility, and neurological disorders— just to name a few. HOW TO AVOID ENDOCRINE DISRUPTORS
Unfortunately, endocrine disruptors are all around us. From food to detergents and plastic toys, it seems like there’s no escape. However, if you focus on avoiding the dirty dozen endocrine disruptors, you can reduce your and your family’s chemical body burden:
BPA
BPA is a chemical used in plastics and receipts. It imitates estrogen and has been linked with cancer, obesity, heart disease, and early puberty. To stay away from BPA, don’t buy canned foods since some can be lined with the chemical. Many cash register receipts are made out of BPA-coated thermal paper, so it’s best to say no when asked if you want one. Also avoid polycarbonate plastics. You can tell if a product contains this if “PC” is on the packaging or if it has the #7 recycling label.
DIOXIN
When the chemicals chlorine or bromine are burned in conjunction with oxygen and carbon in an industrial setting, dioxin is what you get. This endocrine disruptor messes with the signals of sex hormones, creating reproductive problems and possibly cancer later in life. Dioxin mainly contaminates animal-based food products, so eating less meat will help lower your exposure to this chemical.
PHTHALATES
Phthalates are used in plastic toys and food containers among other things. When introduced into the endocrine system of a male, this chemical can signal the death of testicular cells, leading to infertility and birth defects in males as well as diabetes and obesity. To avoid phthalates, don’t buy items made with vinyl, PVC, or plastic #3. Choose a PVC free shower curtain which is also mold-resistant and won’t off-gas volatile organic compounds. Opt for stainless steel lunch containers and glass food storage at home to reduce your use of plastic around food. Avoid fragrances by learning how to read cosmetics labels and making your own cleaners.
PERCHLORATE
This endocrine disruptor is found in rocket fuel and contaminates much of the fruits and vegetables we eat, as well as milk. The problem with perchlorate is that it competes with the essential nutrient your thyroid gland’s need to function properly: iodine. As a result, your metabolism will be adversely affected and can possible inhibit the development of the brains and organs of babies and children. You will also need a water filter to remove this chemical from you water, specifically a reverse osmosis filter. Make sure to incorporate plenty of iodine to make up for the loss in your diet as well.
FIRE RETARDANTS
Although used to prevent fires, fire retardants have proven to be not only ineffective, but also dangerous for your health. Laws and bills have been passed banning chemicals like these, but even so, fire retardants are still found in breast milk and are linked
to lower IQ since they’re similar to thyroid hormones. Invest in an all natural, organic cotton / eco wool mattress to ensure you and your child are not spending 8 hours a day inhaling toxic chemicals and coming into contact with flame retardants. You can also limit your contact by using a vacuum cleaner with a HEPA filter and by being careful when you take on renovation projects. Reupholstering foam furniture and replacing carpeting could expose you needlessly to fire retardants.
ATRAZINE
Atrazine is an herbicide generously used by farmers who grow corn. Like many other pesticides and herbicides, this endocrine disruptor also ends up in our water supply.
Research has shown atrazine to cause prostate cancer, so make sure to buy organic foods and filter your water.
ARSENIC
Arsenic is another heavy metal that disrupts your endocrine system. It is found in both food and water and interferes with the hormones that processes carbohydrates and sugars. This can lead to a plethora of problems, such as insulin resistance, high blood pressure, osteoporosis, and trouble with weight. The best you can do to limit your arsenic intake is to check if your water contains it and buy a water filter if it does.
LEAD
Lead is something we’ve been warned
against for awhile now. Did you know, though, that it’s also an endocrine disruptor? This toxic heavy metal is known to cause damage throughout your whole body. It would be easier to say what lead doesn’t do, but here are just a few maladies: reproductive issues, brain damage, problems with the nervous system, lowered IQ, and more. Lead is also believed to interfere with the hormone that regulates stress. An inability to handle stress brings on it’s on host of health issues to combat as well. Again, a water filter will come in handy if lead is found in your drinking water. Also be careful when removing old paint from walls as the paint could contain lead. Eating a healthy diet has shown to decrease absorption of lead in the system.
MERCURY
This endocrine disruptor is released into the air and ocean when coal is being burned. This contaminates the fish we eat and can lead to a lack of brain development in the fetus of pregnant women who are exposed. Mercury has also been known to attach to hormones that have to do with female ovulation and the menstrual cycle, disrupting their natural function. Removing fish from your diet is an effective way to remove mercury from your system. If you can’t live without fish, wild Alaskan salmon is your healthiest option.
PERFLUORINATED CHEMICALS (PFCs)
This chemical is used to make cookware non-stick and other products stain or waterproof. Although the convenience is nice, PFCs are linked to an increased risk of
infertility, high cholesterol, and thyroid and kidney disease. Some PFCs aren’t even biodegradable, meaning who knows how long these endocrine disruptors will be around to harm us?
GLYCOL ETHERS
This chemical is found in cosmetics, cleaners, and paint. Many scientists believe glycol ethers are the cause of infertility and asthma. This is because painters were shown to have lower sperm counts and children suffered noticeably more from allergies when their rooms were painted with brands containing glycol ethers. Mitigate these effects by not purchasing anything with 2-butoxyethanol (EGBE) or methoxydiglycol (DEGME). Avoid these by making your own chemical-free cleaners. Chemicals are everywhere. We need to start viewing health more from a population perspectiveinstead of a case-by-case basis. Our bodies may not be able to tell hormones and endocrine disruptors apart, but there are things we can do limit the effects they have on our health.
If you want to take action beyond avoiding endocrine disruptors, follow and support these organizations that are advocating to protect families from harmful chemical exposures:
• ENVIRONMENTAL WORKING GROUP • SAFER CHEMICALS HEALTHY FAMILIES • TOXIC-FREE FUTURE
Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition and exercise. She is the author of two bestselling books, Real Food for Pregnancy and Real Food for Gestational Diabetes.
POSTPARTUM NUTRITION: REAL FOOD FOR PREGNANCY by Lily Nichols
You might be surprised to learn that nutrient needs in new moms—particularly breastfeeding moms—are higher than while you were pregnant. Technically, you’re still growing a baby. Your baby is just outside of the womb. That means nourishing yourself should remain a huge priority. Plus, depending on the circumstances of your labor and delivery, it may feel like you’ve run a marathon (or two). You absolutely need to replenish your energy and take in additional nutrients to account for blood loss and wound healing (particularly if you’ve had a perineal tear or a surgical birth). Even in an uncomplicated delivery, your body undergoes significant changes as your uterus shrinks down to its pre-pregnancy size, your connective tissues adapt, your breasts begin producing milk (whether or not you choose to breastfeed), and your skin regains elasticity. Across the board, traditional cultures put a heavy emphasis on postpartum nutrition. Though there are clear regional differences in cuisine, one thing is clear: animal products are a mainstay. From rich bone broths to organ meats, from seafood to eggs, our ancestors understood that the nutrients found in these foods were extremely important for healing and milk production in new moms. The second commonality is that “warming” foods are encouraged. Yes, this includes steamy broths, herbal teas, and porridges, but it also includes recipes with warming spices, like cinnamon
and ginger. POSTPARTUM FOOD TRADITIONS AROUND THE WORLD
In China, yang foods are considered warming, while yin foods are cooling. In the immediate postpartum period, a woman is considered to be in a yin state and must rebalance her system by eating more yang foods. Rich bone broths and soups are a must. Other foods considered helpful in postpartum healing include pork, chicken, organ meats, rice, eggs, sesame seed oil, ginger, ginseng, herbal teas, and rice wine. A research paper describing postpartum traditions in China reports “Meat is served every day, usually rotating between chicken, pork, pig liver and kidney.” According to some reports from Southwest China, women are encouraged to eat 8-10 eggs per day to enhance milk production and boost brain development of her infant. At the same time, cooling yin foods are discouraged, especially raw vegetables and fruits, cold liquids, and even plain water (warm herbal tea is given instead). Some cooked vegetables are permitted, such as Chinese kale, mushrooms, carrots, and string beans (though this varies based on the report). In India, emphasis is also placed on warming foods including whole milk (heated before serving), ghee (clarified butter), nuts, ginger, and jagerry (unrefined sugar). Among Malaysian Indians of South Indian descent,
dishes made with shark, sting-ray, chicken, and salted fish are emphasized as well as spicy curries. At the same time, cold foods, such as tomatoes and cucumbers, are avoided. In Mexico, soups and warming beverages are also on the menu. Brothy chicken soup with onions, garlic, and cilantro is a common postpartum recovery meal. Hot chocolate and atole, a thick, sweetened beverage made with masa (corn), milk, and cinnamon are given to encourage milk production. In the Amazon state of Pará, the ideal food for the first week postpartum is boiled chicken; after this week, a broader variety of foods are permitted, including game meat, certain fish, acai berries, manioc (a starchy tuber), rice, and beans. Aside from acai berries, fruit is strictly avoided for the first 40 days. In Korea, new mothers are often served a special seaweed soup called miyukkuk. In Cambodia, warm rice porridge and a rich dish called khaw is served, which is braised beef, pork or fish with salt, pepper and palm sugar. Warming beverages are served (like herbal tea and homemade wine), while cold, sour, and raw foods are avoided. In Northern Nigeria, women eat a porridge made of groundnuts (peanuts) and rice that’s enriched with local salt. Spicy foods are also emphasized. In South Africa, high-protein foods are encouraged, while cold foods are avoided as they are believed to reduce milk production. NUTRITIONAL RATIONALE BEHIND TRADITIONAL HEALING FOODS
In many ways, the foods emphasized in tra-
ditional cultures make perfect sense. When you’re recovering from pregnancy and birth, there are tremendous shifts going on internally. Healing tissues that have been stretched, torn or cut (to put it bluntly) require plenty of protein, especially the amino acids glycine and proline, which your body uses to make collagen. These are found in abundance in the connective tissues, bones, and skin of animal foods. Electrolytes and fluids are crucial to replace those lost during labor. All of these nutrients are found in bone broth and any slow-cooked stews, soups, and curries that incorporate animal foods. If you’ve lost a significant amount of blood, replenishing with red meat and organ meats, especially liver and heart, would provide high amounts of easily absorbed iron and vitamin B12. Foods such as eggs and seafood would provide additional protein along with iodine, B-vitamins, zinc, choline, DHA and a variety of other nutrients that help speed healing and also enrich breast milk. WHAT SHOULD YOU EAT
For the most part, you can continue eating the same nutrient-dense diet you consumed during pregnancy through the postpartum phase. The most important point is that you’ll need more calories, which means more food all around. Breastfeeding mothers, especially, find themselves ravenously hungry in the early weeks. It’s estimated that exclusively breastfeeding mothers burn an additional 500 calories per day for the first 6 months postpartum. If you’re listening to your hunger cues (and have enough help to bring food to you when needed), you’ll be just fine. It’s actually quite easy to accidentally undereat
during this phase, especially if you don’t have someone preparing food for you (did I mention newborns are demanding of your time and attention?), so I can’t emphasize enough the importance of arranging help preparing meals, having pre-made freezer meals at the ready, and also stashing snacks around the
house where you plan to feed your baby and rest. Below are postpartum foods that incorporate the wisdom of traditional cultures and the best of modern nutrition research. The goal here is to replenish your nutrient stores, heal from birth, and provide enough nourishment for breastfeeding.
FOODS TO ENHANCE POSTPARTUM RECOVERY SOUPS, HEARTY STEWS, AND CURRIES
Made with bone broth, these warming comfort foods supply collagen-building amino acids, electrolytes, and many micronutrients. You can find recipes for bone broth, chicken & vegetable soup, coconut chicken curry, and carnitas in Real Food for Pregnancy.
HIGH IRON FOODS
Think slow-cooked meat (like pot roast or pulled pork) and organ meats, such as liver, kidney, and heart. You can hide liver in many recipes, as I do in chili, meatloaf, shepherd’s pie, and meatballs (recipes in Real Food for Pregnancy).
HIGH FAT FOODS
Foods like pork, butter/ghee, fatty fish, nuts/seeds, etc. My nutty “granola” bars, spinach dip, and maple pots de creme in the make great postpartum snacks (recipes in Real Food for Pregnancy).
OMEGA-3 RICH FOODS
Foods rich in omega-3 fats, such as seafood, eggs, and grass-fed beef. Try my
grilled salmon, salmon cakes, or spinach quiche (recipes in Real Food for Pregnancy).
IODINE RICH FOODS
Think seafood or seaweed-infused broths. This can be as simple as adding a piece of dried kombu to your batch of bone broth). Roasted nori “seaweed snacks” are a convenient option.
SOFT COOKED VEGETABLES
Instead of raw veggies or salads.
WELL COOKED GRAINS/STARCHES
Such as oatmeal, rice, or sweet potatoes (eaten alongside plenty of fat and protein to provide enough energy and stabilize your blood sugar).
PLENTY OF WARM LIQUIDS
Like broths and teas (herbal lactation teas). A good rule of thumb is to aim for 1 oz of fluids per ¾-1 pound of body weight (110-150 oz per day if you weigh 150 lbs). If you’re nursing, have a glass of water or some tea every time you nurse.
Conscious Kitchen White Bean and Rosemary Roasted Cherry Tomato Pizza INGREDIENTS 1 pint cherry tomatoes 1 tablespoon extra-virgin olive oil ¹⁄₄ teaspoon red wine vinegar ¹⁄₂ teaspoon chopped fresh rosemary ¹⁄₈ teaspoon sea salt Pinch of freshly ground black pepper 1 Plant-Based Cali’flour Pizza Crust
¹⁄₃ cup (75 ml) White Bean Spread 2 tablespoons Almond Ricotta 1 teaspoon Plant-Based Parmesan Cheese ¹⁄₂ teaspoon fresh thyme leaves, or 3 torn fresh parsley leaves
MAKE THE ROASTED CHERRY TOMATOES Preheat the oven to 425°F (220°C). In a medium ovenproof skillet, toss the tomatoes with the oil. Place in the oven and roast for about 20 minutes, turning a couple times and lightly smashing them with a wooden spoon to collapse them and thicken their juices, about 20 minutes. Transfer to a bowl and add the vinegar, rosemary, salt, and pepper. MAKE THE PIZZA Increase the oven temperature to 425°F (220°C). Line a baking sheet with parchment paper or get out your pizza pan and put your crust on it. Spread the white bean spread over the crust and top with ¼ cup (117 g) roasted cherry tomatoes. Place in the oven and bake for 8 to 10 minutes, until everything is hot. Remove from the oven to a serving plate, top with small dollops of the ricotta, sprinkle on the Parmesan, and scatter the thyme on top. Slice and serve.
RECIPE FROM CALI’FLOUR KITCHEN
RECIPE BY JORDAN AND CLARK CORD
thefitchen.com
Conscious Kitchen Maple Balsamic Brussels Sprouts and Potatoes INGREDIENTS 4 cups Brussels sprouts, halved 4 cups potatoes, chopped 3 Tablespoons balsamic vinegar 3 Tablespoons stone ground mustard 3 Tablespoons olive oil
1 Tablespoon maple syrup 1 Tablespoon fresh rosemary 1 Tablespoon fresh thyme 2 teaspoons black pepper 1/2 teaspoon sea salt
INSTRUCTIONS Prepare sprouts and potatoes. Chop the stem off the Brussels sprouts and remove outer leaves. Chop in half and rinse thoroughly. Set aside to dry. Chop potatoes to the same size as brussels sprout halves. Preheat oven to 375ยบ and line two baking sheets with parchment paper. Spread Brussels sprouts on one sheet and potatoes on the other. Whisk together balsamic, mustard, olive oil, maple syrup, herbs, pepper, and salt. Pour half over the Brussels sprouts and half over the potatoes. Mix them up to coat evenly. Place the potatoes in the oven and bake 10 minutes. After 10 minutes have passed, add Brussels sprouts and cook 30-40 minutes until everything is tender.
Conscious Kitchen Roasted Garlic Chicken Bone Broth Soup INGREDIENTS 2 quarts Chicken Bone Broth 2-4 roasted garlic heads (number depends on the size of the garlic you have), cooled and garlic cloves removed 1 yellow onion, diced 2 medium carrots, julienned 1-inch piece of ginger, minced or finely chopped 2 stalks celery, julienned
2 green onions, sliced 2 tablespoon olive oil 3 bay leaves 1-2 cups cooked chicken, shredded 1â „2 cup fresh parsley, chopped 4 sprigs thyme Salt & pepper to taste (usually 1-2 tablespoons salt and 1-2 teaspoons pepper) Yogurt, optional for topping
INSTRUCTIONS Saute the onion and ginger in the olive oil with the thyme sprigs and bay leaves until the onion soft & fragrant, about 5 minutes on medium heat, stirring often. Add the bone broth and garlic, giving it a quick stir after adding it. Bring to a boil, cover, and simmer the broth for 20 minutes. Remove the bay leaves and thyme sprigs and use an immersion blender or traditional blender to blend the broth until smooth. Add carrots, celery, salt & pepper to taste (start with a teaspoon of salt and 1â „2 teaspoon of pepper and add more to your preference) and chicken, simmer for another 5 minutes or until slightly soft. Add the chopped parsley at the very end. Serve with a drizzle of olive oil, yogurt, and chopped green onions.
Guided Meditation Loving Your Body
BY MELLISA DORMOY ShambalaKids.com
Allow your body to get comfortable and close your eyes when you’re ready. Today we are going to learn something important about our amazing bodies. As you relax more and more, you can feel your entire body getting warm and very, very comfortable. Your mind feels relaxed; your body feels relaxed and all is well. As you rest in this peaceful state, let your mind drift as you listen to my words. Think for a moment about your body. No matter the shape or size, our bodies are magnificent and beautiful. Each body is composed of individual cells, each with a very specific function... which is to keep you are your very best. Let’s think for a moment about your feet. You might have little crooked toes, you might have perfectly straight ones, yet each and ev-
ery one is so perfect in its own way! Your cute little feet and toes help you move and get to where you want to go. Say a little thank you to your amazing feet that carry you places you want to go. Now think about your legs your wonderful, beautiful legs. Some
legs are thick and some legs are thin, but all legs are beautiful and powerful and help us move. It’s very important to keep in mind that we don’t need to look like anyone else – but ourselves! You are already the perfect YOU! We can love and appreciate our bodies exactly as they are. As we get older, we will notice some people complain about this or that concerning their bodies. They forget that all bodies are unique, special and beautiful in their own way. How boring it would be if everyone looked exactly alike! We are each so wondrously made, and we should always remember to love each and every part of our powerful, amazing bodies inside and out. Your body will be with you all your life. When you treat your body with love and respect, always caring for it, your body will
always treat you well, staying as healthy as possible. Think about your strong back and shoulders. Be thankful for them. They help you lift and move things. They hold you up straight and help you walk tall. It’s important to be thankful for your strong back and shoulders and how they always help you carry what you need to carry in life. Think about your arms and hands now. How wonderful it is to be able to hug the people you love. Thanks to our arms and hands we can hold the people we care about during happy times and sad times too. Be thankful to your arms for how strong and beautiful they are, helping you every day. Finally, think about your beautiful face. There is no other face like yours. It’s special, amazing and unique. People can see your beautiful inner light shining out through your eyes and even through your smile. Remember today and every day as you grow older, to be very thankful for your astonishing body. It will be with you always, to help you experience life and love, and express yourself in many fantastic ways. When you’re ready and with another deep breath, open your eyes. You’ve done a wonderful job today.
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