The Dog Days Aren't Over

According to my social media feeds,  this past Wednesday was National Dog Day. I am late to celebrate and have been pondering how my relationship with my very own dear pups has changed since my son was born.

Our two dogs were me and my husband's first babies. We spoiled them. We spent hours at the dog park on weekends--in fact, for a while we were regulars, and Sierra and Stella had their own circle of canine companions. We took them wherever we went that dogs were allowed...to the hardware store, out to dine on restaurant patios, the beach, the mountains and on every single run or hike. We shopped with them at the fancy dog store (and spent way too much money on dog treats that looked like cookies and special Himalayan chews). 

Our cameras were filled with photos and videos of our furry friends and we sent each other texts of adorably hilarious images of our pups (imagine a pit bull in a tee shirt or a wig!). Each night you would find our pups curled up at the foot of our bed as we drifted off to sleep.

Now, the reality is that the dogs sleep downstairs on the couches.  We often keep them gated in a smaller space when we are gone because they like to mark their territory on our rug (jealously?). Their leashes are no longer an everyday item. I struggle juggling a toddler who wants to ditch the stroller a mile into our walk and a dog who thinks every other dog is her worst enemy. If the dogs are going on an outing with us it is often to the vet.

I realized the full scope of the issue when my son started scolding the dogs ("No Sierra, get back or "bad dog"!) as he had so often watched us do when the pups tried to climb on my lap during a nursing session or attempted to steal snacks from his little hand. 

This makes me sad, a bit guilty and it is hard to admit. I know that I can do better to include ALL members of our family. My sweet pups have given me wonderful unconditional love, sloppy kisses, warm cuddles and the best pit-faced grins I have ever seen. They are ecstatic to see us when we get home each day even if all they get is a pat on the head as we start to settle into our evening routines. We are all they've got. I have spent the past few days reconnecting with the pups and even pulled out a few pictures from our early adventures with them. 

I try not to take anything or anyone for granted, and this has to include the pups. They are a blessing to our family and Jasper is lucky to grow up with loyal companions who will guard him fiercely. So it's time for me to remember that the dog days are not over, they are just different. And as our son grows up we hope for many more pup-filled adventures ahead! 

Summer Eats from the Farmers Market

One of my favorite weekend activities is visiting my local farmer's market in the morning. No rush. My coffee in hand (of course!). Setting out on a mission of wonderful fellowship and sampling some of the homegrown goodness my community has to offer. Truth be told, it can get a bit overwhelming exploring rows and rows of rainbow-colored fruits and veggies, while juggling a toddler, cash and a grocery list. With that said however, the bounty that we go home with tastes much better than anything the grocery store has to offer AND we get to support our local hardworking farmers at the same time. 

We have been enjoying many summer eats from the farmers market lately, most of which, are our favorites year after year. So, if you are on the hunt for quick and easy meal ideas to savor what is left of the season's best, look no further! All of these recipes are vegetarian, although could be adjusted to your meat eating preferences. 

My Favorites In No Particular Order: 

• Basil, Balsamic and Tomato Pasta: Top cooked whole-wheat pasta with colorful cherry tomatoes, garlic sautéed carrots, basil, garbanzo beans, grated cheese and ground black pepper. Drizzle with a high quality, reduced balsamic vinegar*. 

*If you have yet to cook balsamic vinegar over the stove top, you have to try it out! I bring 1/2 cup balsamic vinegar to a boil and cook until it is syrupy and reduced to around 1/4 cup. It tastes delicious drizzled over ice cream or strawberries for a simple, yet elegant dessert.........it kind of tastes like chocolate, trust me! 

• Figs on Toast: Whole-wheat toast topped with chopped figs, a drizzle of local honey and a sprinkle of cinnamon. I eat this for breakfast or as part of my lunch. 

• Homegrown Tomato and Goat Cheese Sammies: Slice of bread topped with a thick layer of goat cheese (we love Goat Lady cheese) and several homegrown tomato slices. Top with ground black pepper and lettuce or kale leaves. 

• Crockpot Bell Pepper and Bean Sloppy Joes: Yup, these are meatless! In a crock pot (low heat for 4-5 hours), cook 2 cups chopped bell pepper, 1 chopped onion, 2 cloves garlic, 8 oz. of tomato sauce, 1 can drained, rinsed and mashed kidney beans, 2 tbsp. ketchup, 1 tbsp. mustard and 1 tsp.chili powder. Right before serving add a splash of apple cider vinegar. We usually serve as sandwiches and they are super messy (but that is fun!).

• Roasted Vegetable Tacos: Roast diced squash and zucchini in the oven (coated with olive oil, a pinch of salt and black pepper) for about 25 minutes at 400 degrees. Serve inside hard taco shells (I like to use Garden of Eatin's taco shells, no trans fat!) with black beans (canned, drained and rinsed), shredded cheese, chopped cilantro and salsa. 

• Eggplant Curry: Sauté a medium-sized eggplant (diced) with bell pepper (cut into strips) and garlic. Add pureed spinach (I found an organic spinach puree at Target---score! I add it to lots of my son's foods), curry powder, turmeric and a hint of cinnamon. Delicious served over rice with a sprinkle of unsweetened coconut flakes and avocado on the side.

Cocoa-Nut Kale Chips

I have been working on crafting kid-friendly vegetable recipes for a side project of mine and I think I hit the jack pot with this one! I made a batch this afternoon in hopes of having a sweet after-dinner treat, however between me, my husband and son they vanished quickly. 

 Kale has certainly been touted as a super food for a few years now and I try to eat it fairly regularly in salads, on sandwiches and cooked into eggs. Finally, I can add this tasty green to my desert collection!

Enjoy!

Cocoa-Nut Kale Chips

Ingredients: 

* One small to medium bunch of kale 
* Coconut oil (4 tsp.)
* Honey (1 tbsp.)
* Unsweetened coconut flakes (1/3 cup)
* Unsweetened Cocoa powder (1 tbsp.)
* Cinnamon (1 tsp.)

Instructions: 

Preheat the oven to 250 degrees. 

Wash the kale and pat very, very dry. Tear the kale into pieces (you don't have to get them super small, they shrink down quite a bit) and remove the larger stems (I like to keep the small stems in place for texture). Place the torn kale leaves into a medium-sized bowl. 

In a small dish mix together two teaspoons coconut oil and honey. Pour over the kale leaves and massage into the kale well. 

In the small dish mix together the remaining 2 tsp. of coconut oil, the coconut flakes, cocoa and cinnamon. Pour over the kale leaves and massage all ingredients to mix the dry mixture into the kale, trying your best to coat evenly. 

Pour the kale onto a baking sheet lined with foil. Make sure that the kale is spread evenly over the baking sheet, no layers! If you need to you can bake another batch. 

Bake for approximately 40 minutes until lightly crisp. I turned up the heat for the last 5 minutes for some extra crisp (300 degrees) although I will say this recipe is not super crunchy. 

*Check the oven often to make sure your kale is not burning!

I Have Cried over Spilled Milk

"Nursie... night night!" These three words are a plee for comfort from my son. A request to cuddle and nap. A hope of drifting back to sleep from a teeny voice in the night. They are words that create mixed emotion for me as a nursing mama.

Before my son was born I was fearful that I would not be able to nurse him.  Considering the fact that my son, now pushing 19 months, has shown no desire to wean, I laugh at the notion. From the first latch I have loved breastfeeding him. But I am going to be honest, at times, it is no picnic (for me anyway!).

In honor of World Breastfeeding week I wanted to share some of my journey, the beautiful moments, the awkward ones, the moments where I have cried in frustration. I support every woman's personal decision to try to breastfeed or not but I am hopeful my words may help encourage mamas who are thinking about it, encourage their loved ones to support it and help normalize breastfeeding for those who are unsure about it. The bottom line is, the best research has informed us that there are countless health benefits of breastfeeding for both mom and baby. If you would like some resources on the nutritional benefits of breast milk I will be glad to share them, please send me a message!

A Few Things I have Learned on my Breastfeeding Journey:

- Support from family and friends is essential. During the first week of nursing my son my husband was a rockstar. He brought me nutritious food, made sure I stayed hydrated, encouraged me during times I wanted to give up and literally was by my side with hot compresses when I needed them. He took an interest in providing the best nutrition for our son and I am beyond grateful for this. We were a team. I think it's time for more significant others to step up to the challenge. Breastfeeding is NOT just about the mother.

- It is so Beautiful. I cannot even describe how amazing it is to snuggle and bond, so closely, with an adorable baby who is gazing up at you. When your little one gets older he or she will take a break, ever so briefly to grin, and I promise you you will melt.

- It Requires Patience: Nursing frequently when your babe is young is very important and normal. I often heard "he's hungry again?!" You bet! If you neglect to nurse on demand you may end up with an uncomfortable situation or mastitis. I nursed my little guy for an hour every 20 minutes for the first few weeks. I had to scramble to get a few things done in my 20 minute window. 

- Pumping sucks. I hated it . So much. Finding a suitable place to pump was often a headache. I cried a few times while pumping in my car. Pumping enough milk was also a headache and I had to come to terms with supplementing some formula. But I kept going for a year reminding myself that being a mama does not come without some sacrifice!

- Unfortunately, it is not yet the "norm," I cannot even count the number of times I nursed in public and someone stopped to say they were inspired by me (mostly mamas-to- be and one father actually!) or impressed at my ability to gently wrangle and discreetly nurse a squiggling baby at the restaurant table.

- It comes in Handy: Nursing is number one in my bag of tricks for soothing an inconsolable toddler. I sometimes worry I am giving my son a dependence on it, but then I have to remind myself it is part of our relationship and how he seeks comfort from me when he is tired, upset or just bumped his head on the table! In the early days it was also very handy not to worry about packing formula everywhere we went. 

- You can Still Sleep : I found the best way to handle sleep and nursing was to cosleep. I had no interest in doing the zombie shuffle a few times per night and a family bed is something that can be done safely with proper precaution. We also found an Arm's Reach cosleeper helpful. I know many mothers who still got plenty of sleep while nursing without cosleeping too. 

- You never have a Break. If you are away from baby you have to pump. If your little one is older and still nurses for sleep, you will likely be thinking about them wailing and wide awake the whole time you are away. Or you may forgo date nights and outings because of this altogether. Also, too many glasses of vino? Not gonna work. 

- You get to Eat More: About 500 calories more per day to be exact. And, lactation cookies are an awesome excuse to eat lots of cookies.

- It so Valuable: The biggest thing I have learned is how truly valuable every ounce of breast milk is. I took nothing for granted. In learning this I now know where the phrase "cry over spilled milk" must come from (been there...)!

All in all the journey has been absolutely worth it! 

This is Real Life

"The reason we struggle with insecurity is because we compare our behind-the-scenes with everyone else's highlight reel."

I have been thinking about this quote for some time now. As you know (especially because it likely got you here), social media has exploded. We know what everyone is up to, from the mundane (oh good, glad you got to squeeze in that laundry AND a workout today!) to momentous, life-changing events. Usually, what folks choose to reveal are beautiful moments, successes, celebrations, delicious food and glamorous selfies. I am absolutely guilty. And I wonder, how all these "highlight reels" truly affect others. Others who feel they cannot compete, afford or relate with the images they see. 

I went through a phase a little over a year ago where I shunned social media. Annoyed with Facebook rants, overwhelming feeds of information and the constant desire to be pulled away to my iphone became too much. I took a break for a few months and then did something unexpected. I dove full force into the world of social media. I started a new blog and contributed more to my Instagram feed. Communicating with the world became a tool for communicating with myself. I started participating in mindful yoga challenges that allowed me to take the time to connect to myself and think about some difficult things. I found that writing became an emotional release for me and a way to combine my love of family, food, mindfulness and health. 

Because of this, I realize I am exposing a lot about myself and sharing many personal details with folks I will never meet. I am at peace with that, because on some level I believe we are all connected. I hope that a picture I share or the words I may write will connect with someone and invoke a feeling, a positive memory or even a reminder to reflect on themselves. Even so, there are certainly parts of me that I am "hiding" and my ego would love to protect. Even though I mostly share the positive happenings of my day-to-day, this does not mean that there are not things I struggle with, am working on or are fearful of daily. 

I am a real person too. These are the photos that you do not see. My adorable son often has tantrums and he does not sleep well. My house is usually a huge mess. Dust lines my hardwood floors and cloth diapers (yup, dirty) are overflowing out of the bin begging to be washed. I have disagreements with my husband. I am selfish sometimes. I eat frozen, prepared food probably way too much (I should know better). I am chronically sleep deprived. Most of the yoga photos I take look like awkward moments. 

Yesterday I read about a study published by UNC School of Medicine that found spending a lot of time on Facebook leads teenage girls to body shaming and trying drastic diets in response to images of their friends. This is not surprising. And I bet it is not the first or the last study investigating the health and social consequences in our age of social media. 

And so, my point with today's post is just to remind my readers that I am more than what I choose to share with you. We are all so much more than our photos and our opinions. Remember this. We really are all beautiful and we all have our own highlight reels, they just look different!

If you follow me on Instagram I am going to start sharing some of my "real life" moments too. Starting with today, a selfie. Not a glamorous one. I just woke up from a nap. I am currently resting at home, nursing a cold. Because even though I try my best to stay healthy, I get sick too!

My Top Ten Favorite Snackables!

Here is some of my advice about healthy snacks: 

First, never leave home without em. Put them in your car. Your purse. Your gym bag. You get the idea.

Secondly, make sure you actually look forward to eating them. Just because you lovingly set an apple on your desk everyday does not mean you will stop hitting the vending machine at work. Do you even like that apple? Are you really going to choose baby carrots over those Peanut M & M's? Be honest with yourself and choose a healthy snack that feels like a treat! 

And finally, think outside the box (or bag). Choose snacks that are real foods more often. Add fruits and vegetables when you can. 

1) The Berry S' More

I adapted a recipe that I found to make this snack with a few of my patients and have been noshing on it ever since. It is quite simple and a hit with the kiddos. Grab your favorite graham cracker (ideally one without partially hydrogenated oils a.k.a trans fat) and top with a few blackberries, raspberries, blueberries and/or strawberries. Mush them down just a little bit. Top the berries with a big dollop of vanilla yogurt and then add another graham cracker on top to complete your s'more. S'more please!

2) Curried or Chili Popcorn

This snack is a pretty economical one if you can snag a bag of unpopped kernels for around a buck. Once you have popped your popcorn on the stove top or in an air popper, drizzle with a bit of oil or melted butter, if you have not already done so (or spray with cooking spray), and then sprinkle with curry or chili powder to your liking. Toss the popcorn around to coat. The sky really is the limit here if you experiment with a variety of seasonings--some of my other favorite combos are dill and Parmesan or cinnamon with just a hint of sugar.

3) Almond Butter and Banana Sushi

Spread a whole-wheat tortilla with almond butter (or another nut butter of your choice). Place a banana on one edge of the tortilla and roll it up. Slice the banana and tortilla roll halve wise into pieces. Enjoy!

4) Eggcellent Choice

 Hard boiled egg dipped in a bowl with cracked black pepper and dill. One dip per bite! Make it a fun appetizer by sticking a skewer into the egg and then serving with a variety of herb/ seasoning combinations for dipping!

5) Mini Pizza

Half a whole-wheat English muffin topped with tomato sauce, assorted diced vegetables and shredded cheese. With my teeny patients I have them decorate the pizzas to look like faces. 

6) Cucumber Bites

Top whole grain crackers with cucumber slices. Top your cucumber slices with garden veggie cream cheese or a thin layer of goat cheese. This snack is also a simple, yet elegant, appetizer.

7) Roasted Chickpeas 

Drain and rinse off a can of chickpeas (garbanzo beans). Pat dry. Toss them in a bowl with olive oil and seasonings of your choice, spread in an even layer on a cookie sheet, and roast in the oven at 400 degrees for about 30 minutes. My favorite toppings are honey, cinnamon and sugar or cayenne powder and chili pepper or turmeric and a teeny bit of sea salt. 

8) Pumpkin seeds. In the shell. That is all. Every time I go to Trader Joe's I snag a bag.

9) Cashews. Sometimes I will throw them in container with golden raisins and whole-wheat Chex cereal for a simple trail mix.  

10) Yellow or Orange Bell Peppers sliced and dipped in a fun hummus. I have really been enjoying coconut or curry inspired hummus lately. 

So those are my top ten favorite snacks. What are yours? 

What I Ate Wednesday (and some good news for Egg Lovers!)

Today I did a poor job of eating a super balanced dinner, but that is the reality sometimes. I struggle to work up an appetite on these muggy summer evenings. Plus I had to  grab something super quick before my son begged to go on a walk!

Breakfast: Kashi Autumn Harvest Cereal with frozen blackberries, almond milk and some flaxseed. Ideally I would have had time to let these frost bit berries thaw out a little more.......

Morning snack: A coworker brought Panera bagels and cream cheese to a meeting this morning and I just could not refuse. I did limit myself to half a blueberry bagel and a light smear of blueberry cream cheese. Enjoyed this with cold coffee and a splash of almond milk.

Lunch: I threw together odds and ends we had in the kitchen to make this dish. A bowl of chickpeas, sesame chili tuna, frozen and cooked spinach, hardboiled egg* and avocado.Served with a slice of whole wheat toast topped with goat cheese. Water to drink. 

Eggciting news about eggs: For years, in an effort to keep my cholesterol level in check I avoided eggs, especially the yolks, like the plague.You might have too as many health professionals, myself included, have told folks to throw out the yolk or even to cook with an egg substitute. Looking back this saddens me, because eggs are awesome and I missed out on some good eats! Now I pretty much eat an egg a day, often for lunch (like today) or dinner. 

Turns out the yolk is actually not so harmful, especially if we eat it prepared in healthy ways (sans lots of grease..........). In fact, the newest version of the dietary guidelines will be doing away with the recommendation for Americans to cap their intake of dietary cholesterol at 300 mg/day. Why? Research has not conclusively shown a direct relationship between cholesterol consumed in one's diet and blood cholesterol levels. I have heard in a recent lecture that eating too many eggs at one time (more than two) may not be so great for you, however like everything, I emphasize moderation!

Afternoon snack: Two raw carrots dipped liberally in a curry hummus; seltzer water.

Dinner (if you can call it that, being honest!): A cup of plain nonfat Greek yogurt mixed with a tsp of cocoa powder and topped with diced nectarine and a crumbled graham cracker. This makes an excellent snack and doubles as a pretty healthy dessert!