Health Foodie: Using Nature and Nutrition to Subdue the Head Monkeys

Health Foodie: Using Nature and Nutrition to Subdue the Head Monkeys

 

 

Here me now- I am not claiming total head monkey control.  However, there are ways to quite them and get them mananged.  This has been HUGE for my daughter and I.  We have monkey riots in our heads often and they just needed to settle the hell down.

When the head monkeys are out of control they need to be fed.

First in a head monkey’s diet is sleep.  Lack of sleep makes them louder or controlling them harder. I am not sure which. Either sucks.  Set a iron clad routine.  For adults, around 10 P.M. and up around 6 P.M. following the rhythm of nature. If that time frame not possible, seven to eight hours where you are able.  Uninterrupted.  My kids and I are still in negotiations on that part.  Settle into a non engaging activity thirty minutes before bed time.  I absolutely CANNOT read  before bed.  Book are engaging and insomnia inducing for me. My daughter it’s the opposite effect. As a  matter of fact it can put her to sleep in the middle of the day, so she claims.  Find a relaxing activity you can walk way from.   Listen to your body. I have been sleeping in an extra when possible due to my iron deficiency and children.  I need the extra sleep.  I am not against sleep aids and if you need them use them with care.

Head monkeys love food.  What you feed them either fuels crazy or appeases them.  Avoid high fats, sugar, dyes, chemical/processed foods.  It reeks havoc on your nervous system and incites head monkey riots.    Caffeine needs to be on a short lease.  There are some studies showing restrained amounts of coffee in the A.M. help rev those brain engines, possibly- POSSIBLY- helping those with ADHD.  It’s not conclusive.   However, in small amounts I find it helps.  The best thing you can feed yourself is water. HYDRATE. Don’t give them a fighting chance.  Head Monkey grub should rely on protein and not just meat protein.  Even  good-for-you lean meat protein in high amounts taxes your kidneys.  Nuts, beans, lentils should be mingling with your chicken, turkey, and lean beef. Frequently. YOU NEED CARBS. Actually, the head monkeys do.  But carb responsibly.  Whole grains like oats, amaranth, brown rice, quinoa, barley are the bread/pasta ingredients to look for.  Avoid processed, refine, and white flour.  Especially bleached. Saying “bleached flour” out loud just literally tasted nasty.  Bleached?! Whole fruits and veggies are smart head monkey carbs and nutrients. Eat them. In abundance. Then watch those head monkeys quiet down.

What you eat is as important as how and when.  Breakfast needs to be a protein punch and the afternoon follows suit.  Afternoon is when you start to drop in your energy rhythm and wish for those kindergarten naps.  Eat a light protein snack.  Small meals space about two to three hours apart regulate your blood sugar, showing those head monkeys who’s boss.  Drink water all in between.

You may want to consider supplements depending on your head monkey issues. LISTEN CAREFULLY KIDS AND HEAD MONKEYS.  Supplements are not for all ages and can negatively interact with other medications.  Check and double check with professional input.  Vitamin Bs (“S”-plural) in a multivitamin for kids, multi or just B complex form for adults is great. The Bs work the nerve system with magnesium, its a head monkey massage.  Omegas are for all ages, stages, and reasons.  We are plant based omega takers but cold fish omegas are VERY helpful in head noise reduction.  If you deal with anxiety, depression, focus issues, etc safely used and effective supplement can help your extra head monkeys. Even if you take medication.

Now that the head monkeys are rested and fed.  Give them a run.  You need to get active- daily and through out the day. Simple stretches, standing up and down a few times when you have desk duty makes a difference. Commit to getting that heart pumping.  It doesn’t matter how you do it, just do. Then get hands on.  Head monkeys like creativity.  Everyone is creative and not everyone is a Picasso.  Coloring books are just as effective as a Pollock inspired endeavor.  Cooking is creative. Yay food! Working on cars. LEGOS! Just be open and get something in your hands.  If the monkeys are especially loud then meditate while hands on- shameless previous post plug on meditation .  A daily meditation practice is a great preventative for crowd control.  You need to empty the junk drawer but you may worry about the ability focus for so long.  Take five minutes as a starter and if you can go longer great, if not, that’s great.   It’s all about being intentional to help you focus on what you are creating for animal head control.

As of now my head monkeys are on a leash.  While I embrace their quirks and noise at times, the clock is ticking so I am going to go cook something.

My head monkeys namaste your head monkeys.  Find mental peace friends.

Advertisements
Aside

Health Foodie on Those Pains in the Neck.

It’s my birthday!! 🎂 At one time I thought 35 was really, really old. But here I am. Old. Ish. 🤣😉. It’s not so bad and most days are great. I have more wisdom and proud battle scars. Plus a deep appreciation for fuzzy blankets, time with loved ones, warm tea, and sleep. There are some realities of adding another year. Horrible knees since my teens, iron deficiency that impacts my muscles, and my spine is a degenerate. It creates some literal pains in the neck. Ouch. My lifestyle of wellness is to prevent as much as possible, to heal as much as possible, and to manage as much as possible.   For those pains in the neck, literal or not, we do have tools  in nature to cope, manage, and heal.  It is important to note as we continue that seeking a medical professional may be necessary.  In the case of my spinal degeneration, I sought a diagnosis and treatment plan.  My doctors works with my desire for a natural path and diminishing needs to for prescriptions.  With a tweaked food relationship, active lifestyle, and continuous at home therapy- I am slowly finding my groove again.

Food. It’s always been food.

Painless eating requires a dedication in intention and deliciousness.  Antioxidants, lowering inflammation, good fats are among the goals in your food relationships.  Whole veggies and fruits are the potent antioxidant providers.  Get lots of them and mix it up.  They all play a role in providing  your body is missing and reduce inflammation. Green tea is amazing in your daily routine for LOTS of reasons.  For the sake of this topic- its another antioxidant in the battle. Omega rich foods help increase best body function all around. Cod, Tuna, Salmon, Olive Oil, Flax seed, and Chia seeds are all the right Omegas you need in your food life.   The spicy in your food relationship is rather easy and it takes two.  Cayenne and Ginger.  Cayenne added to recipes is a powerful anti inflammatory especially to joints.  Ginger tea and in food is a stomach soother, muscle and joint relaxer, and head massage.  Drink and eat for ache healing.

It’s Essentially In Your Hands

Essential oils are an excellent way to utilize your largest and most absorbent organ for pain reduction.  There are companies that offer ready made oils for pain. However, you may want to customize with these basics.  One of my favorite essential oil blends right now for cramps and tight muscles is Vetiver and Eucalyptus with carrier oil in a roller bottle.  About 3 drops each does the trick.  Eucalyptus is potent and should be taken with caution if you have high blood pressure.  Other excellent options for tight muscles or cramps or painful joints are lemon grass, ginger, peppermint, and cayenne.  Cayenne is a fantastic for joints in food and oil. But it brings some heat, take caution.  Sore muscles and headaches/migraines benefit from similar essential oils as those for pain.   Some times a migraine/headache cause sensitivities to scents.  Test them one at a time to be sure one scent doesn’t irritate you.

Get Active. Sort of.

If your able, activity is beneficial to aches.  A light walk at any time, any length that you can handle is an excellent way to boost blood flow for reducing inflammation and working out kinks.  This increases oxygen, increases cell growth, and removes waste.  Adding a warming pad can have a similar benefit if you are not able to move.   It’s important to note that inflammation needs cooling like an ice pack (no more than twenty minutes).  Under medical care, get a consultation on what is best for you.  Light stretching is an gentle way to pull oxygen into your muscles.   Yoga is my favorite way to do this. Largely because yoga is so versatile and can be individualized with no equipment or lots of accessories. It’s up to you. A studio offering yin yoga or restorative yoga would be of benefit.  Yin yoga is the slowest – less poses being held longer with props to support your body.  Restorative is my constant to heal and build muscle that isn’t strenuous.   Yet, getting to a studio may be difficult.  There are plenty of yin videos on YouTube and the Down Dog app has a restorative option.  I am not linked to either of these companies;  however these are easy at home options.

My hope and prayer is that you find healing in these simple daily changes for a healing lifestyle.  Certainly throwing in a massage or acupuncture further the benefits.   Lots of love in your journey to healing and growing wisdom.

Please share. It would be a great gift!🙃

Namaste 💕🧘🏼‍♀️

That Gut Feeling: Recipe Add Ons

That Gut Feeling: Recipe Add Ons

Summer time is our busiest; however, for many this is the reverse when school starts.  To keep that amazing gut feeling in your food life we have a couple of recipes to add to the food relationship.   These recipes at substance, healing power necessary to sustain you, but not weigh you down either.   I find veggies and herbs are an excellent way to get the nourishment without a heavy gut discussion afterwards. These recipes of my favs in the food relationship, nourishes well and not complicated.

Mediterranean Inspired Pasta Dish- aka “I’m obsessed with olives and herbs”

Feed approximately 4 people

Ingredients

  • Pasta or “Pasta”: (pictured) g-free linguine or zoodles, linguine, fresh pasta, etc.  12 oz pasta or 2 zucchini
  • Olive oil 2-3 tbsp
  • Garlic cloves: 3 cloves, diced
  • Fresh parsley: about 1/2 cup chopped (optional add in dried parsley 2 tbsp)
  • Green olives: 1/2 cup diced
  • Roma tomatoes, 3 diced
  • Shredded parmesan cheese

Cooking

  1. For packaged pasta cooked as directed and set aside.  For zoodles, saute in 2 tbsp of butter for about 5 minutes or soft and firm.
  2. In a skillet pour in olive oil, garlic and cook on medium heat for about 5 minutes
  3. Add in diced tomatoes, green olives (if using dried parley add here) and cook for 3-5 minutes.
  4. Add in pasta or “pasta” and fresh parsley.  Cook for about 3 minutes
  5. Plate and mix in parmesan cheese in preferred amounts (I love cheese, no judgement from me)

Pasta and veggies are a favorite combo but I love tzatziki like none other, that with grilled veggies and flat bread, it’s an upbeat gut feeling.

Grilled veggies with Rosemary Flat Bread, Tzatziki Sauced

Feeds 4-5 people

Minus picky veggie eaters

Ingredients

Rosemary Flat Bread

  • Gluten free all purpose or Bob’s Red Mill 1:1 flour (g free),  all purpose flour (for g)
  • Dried Rosemary  2 tbsp
  • Garlic, 2 cloves diced
  • 1 egg
  • Baking powder 1 1/2 tsp
  • 2 1/2 cups of flour
  • 1/4 cup of milk
  • 1/2 cup of water
  • Olive oil

Cooking flat Bread

  1.  Preheat oven to 400ºF
  2. Mix dried ingredients first (flour, rosemary, baking powder, garlic)
  3. Stir in egg and milk
  4. Slowly pour half the water in to mix.  Each flour is different and some absorb water more that others.  As you mix, slowly add in the rest of the water.  Stop when the ingredients are mixed well but the dough isn’t sticky.  If it does’t become sticky, add a touch more flour.
  5. Drizzle olive oil on a baking sheet (it can be placed on a baking stone with no oil)
  6. Take a 1/2 cup size portion, roll into a ball and press flat.  All of this can be done with your hands.  No other tools required.
  7. Bake flat bread for 8-10 minutes on each side.

Just the Basics Tzatziki Sauce

Ingredients

  • plain Greek yogurt 5 oz
  • Dill, dried  1 tsp
  • lemon juice 1 12 tsp

Cooking

  1.  Mix all ingredients together and let it sit in the fridge for a couple of hours

“Grilled” Veggies

Ingredient

  • Zucchini  2, sliced long ways
  • Yellow squash 2, sliced long ways
  • Tomatoes on the vine 4, cut into quarters
  • Mushrooms 8 oz
  • Fresh oregano  1/2 cup chopped
  • Fresh parsley 1/2 cup chopped
  • olive oil
  • Optional addtions: olives (yes plz), red onion, eggplant, bell peppers, carrots

Cooking

There are two options here.  Throw it on the grill or bake.  Since our grill is O-3 (out of order) these directions are for baked.  I know the ultra professional tip is to give temperatures but if I’m honest-  I forget half the time (ADHD). Much of our relationships don’t have measuring tools, cooking veggies can be one of those instances.

  1. Oven preheated to 375ºF
  2. Drizzle olive oil on a baking sheet then lay out veggies on baking sheet(s).  Zucchini and squash cook the fastest, place them together.  Place tomatoes and mushrooms together as well.
  3. Sprinkle chopped oregano and parsley over veggies.
  4. Put in tomatoes and mushrooms first.  They need a good 15 minute head start.
  5. After 15 minutes place zucchini and squash. Cook an additional 10 minutes.
  6. Check veggies to make sure they are soft but firm to touch with a fork.  Or knife. Please don’t use your fingers.  Trust me.

Now.

Throw it all together in any combo you like.

Cooked veggies are easy to digest.  With herbs, vegetables reduce inflammation from gut to brain.  Grain sustains and adds fuel.  It’s a food relationship to satisfy and provide great gut feelings.  Come back next week for simple ways to deal with the aches and “pains in the neck.”  Subscribe and then your tools for an exceptional life comes to you. 🥘💌

Namaste 🥙🥐🍽

P.S. I am not a fan of spam- the “meat” or email.  Pinky-promise for only the good stuff- no email, app, or phone invasions.

Aside

That Gut Feeling: Basic Healing & Recipe

This week offered an excellent reminder of the importance of my food relationship being in balance.  When your stomach isn’t right, nothing is right.   My gut was hateful, largely due to my mindless choices and long term damage.  I am in gut healing, asking for forgiveness mode now.  It seems we are coming to an agreement.  That gut feeling affects everything, from mood to physical mobility.  When you can’t move because of your gut dysfunction, its real.

When you eat for your gut, you eat for the rest of your body.

Self care for your tummy starts with two basics: prebiotic and probiotics.  You need fiber, greens, whole grains- prebiotics.  It’s counter part or twin, is probiotics.  One isn’t complete without the other.  Probiotics are more than yogurt in it’s many forms. Kefir, sauerkraut, sour dough bread, kombucha (my fav!), tempeh, miso, cottage cheese are just a few sources of probiotics.  The twins need to be a daily part of your food relationship along with proper hydration.  Your gut needs water and you don’t need to carry a gallon around,  the fluidity in your food life  can be in a cup or on a fork or hands.  I will join you in all three methods.  Water cleanses and with many tea options, it can heal.  Get pre, pro – biotics with hydro for an much improved gut feeling.

When adding flavor with a gut boost there are quite a few herbs and spices to choose from.  Ginger is a potent to food and drink.  It’s awesome for bloating.  Parsley, Bay leaves, and Oregano specifically speak to your tummy as well.  Whispers of soothing, anti-inflammation, and healing.  Using these herbs like in the recipe push the good gut vibes with zest.

parsley 2
Parsley
bay leaf
Bay leaves
oregano
Oregano: fresh and dried

Braised Chicken with Veggies/Chunky Veggie Stew

Ingredients

  • Large Crock pot
  • chicken thighs 2 lbs or whole chicken cut into 8 pieces
  • Olive oil
  • Canned crushed tomatoes 28
  • 2-3 carrots- 2 inch thick slices
  • Onion quartered
  • Green beans (I opted for frozen this go round)
  • Chicken or Vegetable broth 15 oz
  • Oregano: 1/4 cup chopped or 2 tbsp dried
  • 3 Bay leaves
  • 3 cloves of garlic, diced
  • Salt and Pepper to taste
  • Optional add in veggies: brussel sprouts halved, mushrooms halved, kale, spinach, radishes, diced bell peppers

There are two paths: meat with veggies or total vegetarian. For vegetarians skip the long step one.

Cooking

  1. Braising chicken: drizzle about 2 tbsp of olive oil in a medium-hot skillet.  Place chicken in skin down first and cook for about 3-4 minutes.  You want each side brown.  Then place cooked chicken in a skillet.
  2. In a crock pot:
    1. Vegetarian: place all veggies then pour enough vegetable broth to cover 2/3 of veggies.
    1. With Chicken: pour enough chicken broth to cover chicken, then add desired veggies on top
  3. Then place herbs, salt, and pepper
  4. IMG-0615
  5. Chicken in, broth in, veggies loaded
  6. Cover and cook on a low setting for 6-8 hours with chicken, 4-6 hours with just veggies.
IMG-0628
Additions: roasted potatoes, crumbled goat cheese

You can add topping as you like. It’s hearty with tender chicken, veggies, and flavorful herbs.  I love simple as we have so. much. going. on.  Are you with me?  I want wellness with ease and a food relationship that speaks to good gut vibes.

Another recipe or two will follow shortly with more herbs for that best gut feeling. When you subscribe you get more in your food relationship! Please! Please feel free to comment on favorite dishes with any kind of herbs.  I love new additions in my food life!

Namaste and Loving Gut Feelings