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What is the biggest challenge in pregnancy? The weight gain? The mental games? The issues with body image? While all of those can be issues, they were in mine, it is not the biggest challenge. The biggest challenge for almost any pregnancy boils down to proper nutrition. Yep, that is it. Nutrition.
In the standard American diet (SAD) today, proper nutrition is really difficult to come by. Our food tends to be highly processed and void of key vitamins, minerals, and enzymes. Eating healthy takes on a very intentional lifestyle choice. When you are pregnant, that choice is even more difficult, but more important.
Quick easy to fill carbs are abundant and cheap, but protein, fresh fruits and vegetables are not. During pregnancy, your body needs extra protein. All the cells and DNA your baby is forming, requires amino acids, which comes from protein. Your body needs protein to build your own blood supply as your baby needs more blood. The vitamin and minerals from food are the most readily absorbed form for you to ingest. These are needed to help your body continue to function, stay healthy, and clear debris that builds up in your own system.
Eating a proper diet during pregnancy can also help prevent other complications like preeclampsia, PUPPS, gestational diabetes, and strengthen the uterus, reducing the risk of hemorrhaging. There are many other conditions a proper diet can prevent as well, I just haven't needed to look further yet.
So what can you do? No matter where you are, you can start choosing to eat healthy. I highly recommend sticking as close to a whole food diet as possible. This cuts many of the quick easy, but highly processed meals out. Sorry, Hamburger Helper. But the benefits quickly outweigh the convenience.
What are some good guidelines? The Brewer’s diet is huge and you can look up more on their website here. The simplified version I have made as a quick and easy to print off guide for you. It does come from their website, but saves you trying to print and format it for your fridge. You can get that guide for FREE here.
What diet changes are you making? Are you already following the Brewer’s Diet? How is it going? Let me know!
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You’ve made the goal to eat healthier, but where do you even start? Go back to Easy Whole Cooking for tips on cooking. Snacks are also important, with the holidays, food all parties, and general need for snacking with young ones, you cannot forget the importance of snacks. So where do you start?
To keep a healthy snack routine, stick with the whole food guidelines. Avoid foods/snacks with preservatives or are highly processed. This includes most crackers (triscuits and a few others like Off the Beaten Path maybe the only exceptions). The beloved summer sausage or beef sticks that show up at parties are also a no go. They are full of preservatives, nitrates, and junk. Sugar is another thing to avoid. Yes that includes the leftover Christmas cookies.
As with all food, read your labels. More than likely if the snack comes ready out of a box or bag, it is not going to be that healthy. Check each label for ingredients you are unfamiliar with and look them up. We are blessed to be able to look information up on our phones. Every now and the. I find a surprise treat that I can pick up for my kids, that is still healthy.
So what can you have? Foods that are close to nature and unprocessed. Fruits are huge! You can dehydrate them if you find a case of sale for later use or eat them fresh. Vegetables are another big one. Grab a bag of carrots and cut them up. Store then in cold water for freshness and easy quick snacking. Peas work fantastic right out of the freezer well. Nuts are another food that is usually easy to come by and snack on.
In our house I have fresh fruits and vegetables on hand most of the time for snacking. Summer is no problem as many times we are outside and the kids get what they want out of the garden. In the winter months, I use dehydrated fruit that I picked or found on sale. Bananas are easy to dehydrate. You can get instructions on how to dehydrate them here. You can usually buy dehydrated fruit, but again check the labels! Most of them are covered in sugar and dyes. I have found some dehydrated fruits without the sugar and dyes, including: apples, peaches, pineapple, mango, and banana. Carrots and peas are some favorites in our house, along with bananas, grapes, apples, and oranges.
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What is whole cooking, besides a recent health trend? Whole cooking is cooking with food that is as close to nature as possible. It is cooking without preservatives, boxes, and processed foods. That means no more boxes ready made, hamburger helper meals. How do you make quick last minute meals?!? Don’t fret, read to the end for two of my favorite go to quick, whole food meals.
The biggest tip to whole cooking is to have ingredients ready and on hand. Keeping foods like frozen or fresh vegetables on hand, potatoes, rice (NOT instant rice), dried beans, meat, eggs, olive oil, fresh and dehydrated fruits, and your favorite herbs and spices. Make sure to check the meat label, especially ground meat.
Buy local if possible. During the recent pandemic a bill was slipped through allowing food processors to change and add ingredients and fillers to stretch the food. AKA your meat could have dyes, soy protein or fake meat mixed in. It is well worth it just for the meat to buy a freezer and buy an entire side or quarter from a local producer. Saves you money in the long run and you have fresh 100% beef/lamb/pork, that you can be sure of.
Meal planning is essential to make meals easier. Plan your meals and prep all the ingredients at once if you can. Need carrots multiple days? Chop them all up on the first recipe and store them in water in the fridge. You can also make simple meals and freeze them in a casserole pan for later use when you are entirely too busy to cook at all.
My favorite, oh crap we stayed outside too long and now everyone is hangry, meals are skillet dinners or rice bowls. Both are very versatile and quick to make. You make them to your flavor or seasoning like and bam! Dinner is ready! I use taco seasoning a lot, and Italian herbs. I make my own taco seasoning so it is easy to use. You can find that recipe here. Italian herbs I use include basil, parsley, oregano, thyme, salt and pepper. Add each to your preferred taste.
Potato Skillet
1-2 pounds of ground meat (beef/lamb/pork)
Potatoes (one per person roughly)
1 package of frozen veggies
Herbs and spices of choice
Brown the beef, add the potatoes and vegetables. Cook until potatoes are tender, add herbs/spices. Stir and serve!
Rice Bowl
1-2 pounds ground meat (beef/lamb/pork)
1 package frozen vegetables
Herbs and spices of choice (love Bragg Aminos sauce)
Rice - cook in rice cooker
Brown meat. Add vegetables and seasonings. Serve over rice.
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Everyone wants better health, but what are some affordable first steps? Keep reading and I’ll give you my simple, easy tips. Best part? They can actually help you save your hard earned dollar too!
First thing to cut is the sugary drinks. Pop is one of the worst offenders. A 16 oz of coke has 44g of sugar and it’s usually not even raw sugar. Much of the pop in America is actually High Fructose Corn Syrup (HFCS). The body processes HFCS differently, absorbing it quicker and readily into the muscles. Gatorade has quite a bit of sugar as well, with 36g in a 20 oz. One cup of juice is 23g of sugar! Even most juices, even no sugar added, are loaded with sugar. Yes fruit is good for you. The problem with juices is none of the fiber or phytonutrients are in juice like they are in fresh fruit.
Why is sugar bad? Sugar gives the body quick energy with a massive crash when it runs out. This starts a crazy roller coaster cycle trying to keep your energy levels up. Sugar also fights the body’s immune system instead of helping, and increases the inflammation in the body. This makes you more susceptible to disease and have a general ache all over.
So what can I drink? Water. The occasional no sugar added juice is ok, but consumed with extreme moderation. If you are needing some flavor opt for fresh fruit slices soaked in the water. Or vitality essential oils like lemon, orange, or lime work well too. One drop does a 32 oz yeti. Just make sure you are drinking out of glass or stainless steel, as essential oils break down the synthetics in plastic bottles.
The second thing you can eliminate from your diet is highly processed foods. These include boxed dinners, canned fruits and vegetables, and foods with extra filler ingredients. Become a chronic label reader. If there are ingredients you are unfamiliar with, look them up. Avoid sugar substitutes, high-fructose corn syrup, MSG, Aspartame, sodium benzoate, sodium nitrate, sucralose, acesulfame potassium, yeast extract, and dyes.
Replace your processed foods with whole raw foods, as you use them up. Start by going through your current foods and looking up the ingredients you don’t recognize. If they have unhealthy ingredients out an X through the box and replace it with something better when you go shopping.
Third, caffeine. Yep I’m coming for your coffee and pop again. Don’t get me wrong, I love a good cup of coffee. However, excessive use of caffeine can have long term health effects. Caffeine is a stimulant and increases heart rate and blood pressure. Caffeine also gives the same roller coaster up and crashes as sugar.
Replace your constant caffeine flow with water. If you need the extra boost Ningxia Red or Ningxia nitro are my favorites for that energy boost. Ningxia is a fruit purée instead of just a juice. Meaning not only does it have the vitamin and minerals, but also the fiber, giving you a long lasting boost without the crash. Nitro is loaded with ribose, a key ingredient in ATP, your body's main energy source.
Wanting a community to lean into? Join the FREE Courageous + Purposeful Mommas group! This community is for the Mommas, mommas to be, in the midst of raising, and kids grown, looking for tips on building your family up and providing for them through natural methods. Tips include: gardening, bulk buying, caning,/preserving, livestock, homesteading, and home remedies. Your family is precious, and this group is to help you gain the knowledge and tools to keep your family well and not reliant on outside professionals. Remedies and tips are easy and simple for the busy momma, time is precious after all, including pregnancy, birth, young kids, and illness. Trust your Momma gut again! This community offers the resources + community you need to help get started on your journey and prepare for whatever future you envision.
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Have you looked at the back of those taco seasoning packets lately? One I recently looked at contained: Corn starch, maltodextrin, vegetable oil, silicon dioxide, citric acid, sugar, flavor. Many flavor packets also have MSG (mono-sodium glutamate). That’s not even the spices that just fillers! What is up with all that?!
Corn starch was ok. Citric acid and sugar I understood for preserving. But why the vegetable oil, silicon dioxide, and maltodextrin? MSG is a flavor enhancer that gets you addicted to the food. That pop, McDonald’s fries or ice cream you can’t put down? Yep there is MSG in there. MSG also can be an allergen for some.
I was not ok with that. I didn’t even realize how much filler was in food seasoning until I started reading labels looking for food allergens. You would be surprised how much gluten and soy are in.
The good news is I found a simple way to make taco seasoning at home without all the extra. Bonus is it has spices that are usually in the kitchen anyway. I mix it up in a batch about the size of the jar in the picture and use as we cook. We love tacos and Mexican food at our house, so it has never been old enough to begin caking. Just shake the jar before use and apply as much as desired.
For this recipe you will want to store it in an airtight glass jar. This will prevent it from caking better, especially if your spices live near the stove like mine. I can put two batches in my jar, but I layer them in so mixing is easier. I also add a little extra cumin, because my family likes it.
Taco Seasoning
1 T chili powder
¼ t garlic powder
¼ t onion powder
¼ t oregano
½ t paprika
1 ½ t cumin
1 t salt
1 t black pepper
¼ t crushed red pepper
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Sometimes you just want something sweet right? I personally love cookie dough. It is my weakness. Peanut butter chocolate chip? I’ll eat the whole bowl if I’m not careful. I have been dairy and gluten free for a year now, and good cookies are difficult to come by. So when a friend shared their favorite flourless peanut butter cookie recipe with me, you bet I tried it!
I waited until after the kids were in bed (they did not need that sugar anyway). Then mixed up a batch and actually baked ,most of them to see how they would hold up. Of course I sampled the dough, because how else are you going to make sure they taste ok? As with most peanut butter cookie recipes, it made a small batch, and that is ok, because my husband and I ate them all before the next morning. The cookies tasted fantastic, and held together!
Later, I started to make small personal sized batches of this, mostly for portion control for myself. Take one scoop of peanut butter, sugar (approximately the same amount as the peanut butter), and a splash of pure vanilla extract and mix it all together. Then add a handful of chocolate chips and mix once more. You can use coconut palm sugar instead of regular sugar for a healthier option. You can also adjust the sugar amount down, so it is not as sweet.
Peanut Butter Chocolate Chip Cookies- Gluten and dairy free
1 cup peanut butter
1 cup sugar
1 t pure vanilla extract
1 large egg beaten
1 cup allergen free chocolate chips
Preheat the oven to 350 degrees F.
Mix ingredients together and spoon onto a cookie sheet. Flatten slightly with a fork.
Bake for 10 minutes, until the edges are golden
Personal Size Peanut Butter Dough
Equal parts peanut butter and sugar (or drizzle honey instead)
Splash of vanilla extract
Handful of allergen free chocolate chips.
Mix together and enjoy!
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With winter rolling in early this year, I found myself wanting some hot chocolate after a blustery morning feeding all the animals. The kids 3 and 1 were all in favor of this idea to warm up. The problem? My 1 year old and I cannot have dairy and the only mix in the house had dairy.
I could have made a batch on the stove like my mom used to do, but we did not need that much hot chocolate. So I started digging through my recipes to see if I could find one that I could alter. I found 2 buried in the recipe box. One for actual hot chocolate mix, the other to make stove top hot chocolate. The hot chocolate mix had way too much dairy to try and substitute out. The stove top hot chocolate however was simple and did not contain dairy until you made it.
So I got busy and mixed it up, 6 parts sugar to 1 part cocoa powder. I added cinnamon and nutmeg, because I love them in hot chocolate. You could use coconut palm sugar if you wanted to make it healthier, but I did not have any on hand. I found one of my old swing top glass jars and started filling sugar, then cocoa, then the cinnamon and nutmeg. I filled the container until it was ¾ full and then closed the lid and shook it, to mix everything together.
I then heated a bit of almond milk and vanilla in a pan on the stove while the water kettle heated. Hindsight I could have heated everything together. The key is to have equal parts milk (or alternative) and water. Heat the milk until hot, but not boiling, stirring often, so the bottom does not burn or scald. I took 2 mugs and placed 1 T in each mug, then filled the mugs with the warm milk and water. Mix them well and done!
The 3 year old loved it right away. The 1.5 year old kept licking it like a dog, until he figured out how to drink it. He also loved it and barely let me drink any.
Hot Chocolate Mix - Dairy Free
6 Scoops sugar (can use coconut sugar or alternative if you desire)
1 Scoop Cocoa powder
Dash of cinnamon
Dash of Nutmeg
Fill an airtight container in layers, in the order given. When the container is ¾ full, tighten the lid and shake to mix.
To make the hot chocolate:
½ c water, ½ c milk alternative, 1 t vanilla
Heat milk alternative, vanilla, and water. Do NOT boil
Add 1 T of Coco mix.
Stir well and ENJOY!
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First off gut health? What in the world is that? Simply put gut health is the overall balance of your digestive system.
Is your digestive system breaking down and absorbing food as it should be? How do you know if it is not? Common signs of an unbalanced digestive system include: gas, bloating, constipation, diarrhea, skin irritations, some autoimmune conditions, food intolerances, allergies, sleep disturbances or constant fatigue, and unintentional weight changes.
Why is it important to care for the gut? Besides to avoid the above reasons, 70% of your immune system is in your gut. That means your gut is the front line for invaders that make it into the body. Hippocrates stated “All disease begins in the gut,” and many have seemed to have forgotten how important gut health is to the overall body.
Did you know one of the keys to taking care of your gut is to take care of the good bacteria that live there? There are anywhere from 300-500 different species of bacteria living in your gut. Germ-a-phobes do NOT worry! These bacteria are good and are important for helping your body break down your food. Interesting note on bacteria. One of the most important parts of ruminant nutrition I was taught in graduate school was to first feed the bacteria, then the animal. The bacteria literally feed the animals. Humans, while we have different stomachs and digestive tracts, still need to take care of the bacteria in our guts as well.
What can you do to care for your gut? Limit processed foods and sugars, especially refined sugars like corn syrup. These increase the inflammation in the body, and upset the bacteria balance, feeding yeast and increasing sugar cravings.
Second, lower your stress levels. I know, easier said than done. However, taking the time once a week to slow down and relax will help your body out immensely. Meditate, do yoga, go golfing, take a trail ride, whatever helps you unwind and relax.
Third and fourth, I talked about earlier, so I’ll let you go back and read them in detail. Get the right amount of quality of sleep and stay hydrated. These two things have a huge impact on more than just gut health. They improve the entire body function.
Fifth, feed the good bacteria. Start taking a prebiotic, feeds the bacteria, or probiotic, replenishes the bacteria. You can also consume fermented foods like sauerkraut, kimchi, or kombucha (drink actually) to your diet.
Sixth, cleanse the gut. At least once a year do a cleanse. This helps to reset your gut. I do a colon cleanse in the fall at least once a year. This helps clear the junk that has been accumulating. The first time I did a cleanse I was skeptical. I was regular, I didn’t have food issues, but I did know I was off and my colon hurt (turns out this was actually scar adhesion pain). I was also 1 year postpartum, still not feeling right, and was done settling for “normal” whatever that is. I was on a quest for optimum and the colon was the first place to start.
Post cleanse, I realized just how much my gut was holding. Those extra few pounds I could not lose after the baby was gone. The pudge of bloating I had no idea I had was gone too. The most surprising came that spring and summer, when my apple trees blooming no longer caused me to sniffle and sneeze and the sunflowers no longer caused my eyes to water and my nose to plug!
Who is up for a cleanse? Let me know and I’ll help you get started! My fall cleanse time is coming up soon.
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Food, who doesn’t like food?!?! But what is your food doing to your health? What we eat has a huge affect on our health. Sugar, artificial preservatives, and caffeine and all common examples of food we consume that negatively affect our body.
Don’t get me wrong, I love my sugar and coffee as much as the next momma and often consume more than I should, but I also recognize how it negatively affects my health. So what does all the sugar, caffeine, and preservatives do to your body?
Sugar (including syrups like corn syrup) is very addictive and can lead to heart disease, and type 2 diabetes. Sugar also suppresses the immune system making it more difficult to fight off infections. Be aware though the sugar isn’t just coming from the desserts. Sweetners are snuck in everywhere. That bowl of cereal or yogurt or granola bar, just might be hiding a lot of sugar too. The good news is a sugar addiction can be broken in about ten days.
Caffeine is a stimulant for the body. Hello that’s why it’s so good in the morning! But that caffeine boost stimulates the body into the fight or flight mode. Long term it can increase the release of acid in the stomach, leading to stomach upset or heartburn.
Artificial preservatives can cause digestive problems, headaches, and cancer to name a few. They require a lot of energy for your body to break down and eliminate, and provide no nutritional value.
So how does someone do better? Who has time today to prepare every meal from scratch, using all fresh ingredients? I sure don’t! So how do I feed my family better without losing my mind? Keep it simple and meal plan.
When I shop I don’t buy the boxed dinner. It’s full of junk that does not feed the body. Sure I still buy some prepared foods (hello chocolate chips), but I go for food with less than 5 ingredients and no preservatives. Yes that cuts out many of my old go to salad dressings I would use as seasoning. Good news you can get a salad dressing mixer and make it yourself fairly easy. Buy whole foods and buy local food, if you cannot grow a garden. Fresh food has many enzymes, that help the body break food down, that are destroyed in processed foods.
Meal plan. I’ll admit I need some work on this one. When I do meal plan, my family eats better, variety meals (instead of an egg sandwich for the 3rd time this week). This also helps know what to buy for the week, budget better, and reduce food waste. When I have a plan for the meal I also avoid the stress of trying to figure out food with hangry children underfoot and another meal of egg sandwich.
I take 30 minutes one morning or afternoon and lay the cookbooks out and start going through the recipes. Leave the books out for the week with pages marked and the list of meals and what I need to pull out of the freezer on my cookbook stand.
Do you have a favorite meal plan strategy? Let me know! I could always use new ideas.
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