Tag Archives: wellness

chili lot

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It’s about as Mexican as in you’re driving down the road hungry craving “Mexican” and you stop at some taco place. As much as I love cooking, there are times when I want something quick that stops just short of drive through. This is less sketchy and healthier- A “not a drive through- that satisfies my need for spiciness plus throw it in a pan” creation.

 

What you need

Pre cooked chicken diced

* cook it your self (1 lbs)  or buy rotisserie, packaged. No judgement zone

Brown Rice 1 dry cup cooked

* get the “it takes 5 minutes kind”

Diced Tomatoes   1 14.5 oz can

* no salt added, machinery may be involved

Corn 1 14.5 oz can, no salt added

Onions  1/2 cup diced

Cilantro 1 Tbsp

Garlic  2 Tbsp or 2 cloves diced

Cumin 2 Tbsp

Cayenne 2  Tbsp

Shredded Cheddar Cheese 4 oz, reduced fat

* separate into half – 2 oz and 2 oz

Reduced Fat Cream Cheese 8 oz

Turn oven on to 350 to preheat

Making it

Step one- get it prepped and together.  If your chicken isn’t cooked, cook it.  If your chicken needs to come off the bone, do it.  Cook your rice. Open your cans. Open your packages. Measure your stuff.

Step two- dump it all but 2 oz of cheese.  Then stir it together.

Step three- Sprinkle the remaining 2 oz of cheese on top

Step four- shove the dish in the preheated 350 degree oven and bake for 30 mins.

This can be vegetarian converted- replace chicken with two 14.5 oz cans of kidney beans, black beans, pinto beans, or a combo.

Namaste your hunger quickly

The Other Ghost Children When You Have a Ghost Child

We have been in a steady uphill push for the last few weeks.  The winter break is out temporary finish line and it’s a mad dash.  So much is poured into a child with special needs- from testing to doctor visits to therapies to extra work at home to extra work from us. Each experience is unique but “extra” is the common thread.  The “extra” is bearing down on us.

The past two Thursday mornings we have had the pleasure of company in the waiting room.  My fellow waiting room veteran mom and I are ecstatic to let our three year old boys impromptu play-date while getting to converse with an adult.  Yay! Today we dealt with the common thread of  the “others.”  We have at least three other children plus some transient bonuses.  Each week therapy is two hours by the time we travel and complete a session.   Two hours is a significant amount of time and we integrate/build in extra time during the week.  That’s just therapy.  There is time to teach, deal with melt downs, hugs, tackle problems, victory dances.  Not all time consumed is a challenge.  Our Ghost child can over shadow and make other ghost children.  How do we find a balance of one who needs more and all of our children’s needs?

One simple solution I found in the waiting room.  This was our time- Red and I.  That hour he had my attention and we read book after book after book.  It’s easy to check out because I am way over stretched.  There has been many times I have dropped whatever to listen to a cheer practice, listen about football, read a book, discuss legos.  Being mindful of opportunities that pop up then taking advantage of it helps them see their value while making the most of my precious energy.  Very precious, minute energy.

Opportunities may not pop up. In that case be intentional and it doesn’t have to be costly. Extra time in presence goes a long way for siblings- from reading, talking, playground, etc.  Simple is best and less taxing on everyone.  Build in whole family events too.  This is a great time of year for most towns and cities to have a variety of family bonding activities.

One thing I love about the center we are at is when a client celebrates a victory, the WHOLE family does too.  Including prizes and affirmations.  We all sacrifice and that needs to be recognized with attitude “we are in it together.”  When a ghost child celebrates, everyone has a stake in that victory.  Celebrate together.

Just as a growing family needs to communicate about a newborn, so does a family with a ghost child.  I have lost track of the talks with our older two about why there are different expectations and handling of things with ghost child.  Plus why it’s fair to be different. There is communication on how they can help their sibling ghost too. Like allowing extra swing time because it helps calm her.  They help with speech goals and using self regulation tools.   I have amazing kids. They are understanding most days and take to heart in helping her.  There are times it’s understandably much and they need grace in that too.  Age appropriate talks with siblings of a ghost child is imperative.  You must do this.

Hug and love on all your little loves and bonus loves.  You have a lot to give; please remember your pact as a caregiver to care for yourself.

Balance is possible most days and grace is necessary all days.

Namaste

Health Foodie: Taking A.M. Lightly

I have food infatuations. There are several items that are my staples, several in rotation, and an obsession of the moment. Egg plants and sweet potatoes have been it. At some point our relationship will cool a little and they will become part of the fridge stock.

Except salsa. We are always hot for each other. I love the substance of the sweet potato and avocado to fuel with the lightness of egg white and salsa.  It comes with a variety of nutrition which goes beyond the fuel. Antioxidants, vitamins, minerals are a few things that fight disease, enhance bodily functions, and reduce aging. It is gluten free with “make it gluten options.”  An incredible balance to get us going.

A. M. Sweet Potato Gnocchi

Ingredients:

  • 2 sweet potatoes cooked and peeled
  • 1/2 cup of flour
  1. Mash sweet potatoes and flour together- start boiling water20180223_1019541067962792.jpg
  2. Spread out on a flour surface and shape a square
  3. Cut into 1 inch squares
  4. Place a few squares in boiled water- wait for it to float then let it ride the waves for about a min
  5. Pull out and let cool
  6. Continue for the rest of the squares

In picture it is topped with egg white, avocado, and pico.  Walnuts and raw honey would be a great option for a sweet tooth and omega brain boost.  Some whole fruit with yogurt or kefir is great. Tomatoes, oregano, chopped garlic, and chopped spinach are an amazing combo too.

Simple Pico de Gallo

Ingredients

  • One medium onion
  • 4 Roma tomatoes
  • 1 lemon or lime
  • 1 table spoon of cilantro
  • Sea salt
  • 1 jalapeño dice
  1. Dice tomato and onion and jalapeño  then mix
  2. Squeeze in lemon or lime on mixture
  3. Stir in cilantro with add salt to taste

This is food satisfaction from the start that doesn’t have to be overly complicated.  The gnocchi recipe can be halved for a smaller amount or the full recipe offers leftovers for the next day.

Namaste and Start Your Day

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Health Foodie Seeking the Warm Fuzzies

I am a sensory nut. I need to see, smell, taste, and touch. Then, I birthed two sensory seeking, sensory repulsed people. When we love a taste, it’s on until we absolutely hate it. Except tacos. Never touch our blankets. Tag are out. If it’s too loud, forget it. What is that smell??!!! May I touch that? I probably should’ve asked before touching it. We are seekers of a sensory buzz.

Finding the warm fuzzies is a fairly universal desire for us human beings. Most often we do it unconsciously, being categorized as preference or like.  Some of us are more aware of sensory issues by living with exceptional needs. We are looking for the balance of avoidance versus those warm sensory fuzzies. But what if your awareness in positive sensory behavior could enhance your daily wellness? From mental acuity to de-stress plus possible weight help, social bonding, and more- our sensory endeavors have potential benefits for everyone.

Before we submerge our senses we need to precede with caution. If therapy or medical care is a part of your life or someone in your care, then these may help as “in addition too.” However, ask your professional first.

For your eyes seek bright or soft colors, which one depends on what you need

Most of us have a favorite color and there may be reasons as to why, it’s color psychology.   Companies use the study colors to know how to entice your consumer brain.  For the purpose here, it’s a tool that may help engage your brain and mental well being.   In the general sense, bright/warm colors stimulate your brain.  If you feel sluggish, pick one bright color you like and wear it.  If you love it, paint a room with it.  Or, less commitment option is to paint a piece of furniture.  On the other end, if your are stressed, over stimulated, etc then aim for wearing, obtaining, painting with cool/soft/pastel colors.  Even a light pink can soothe and brighten.   Work towards an array in your closet and mix them up in your living space, different days or hours call for different colors.

Seek soft, weighted, warm, or cool to touch

Feeling sore or stressed? Find warmth  in a blanket; in my case, multiple blankets. Texture is important so go with that “gut feeling.”   If you tend to heat easily then go light and soft.  Personally, it’s fleece.   Light compression can be calming.  A heavier, but not necessarily warmer blanket may be of benefit.  A quilt can have some weight or as I discovered recently in a Yin Yoga class, that a tightly woven blanket (“Mexican Blanket,” “Yoga Blanket”) has a fair amount of weight.  There are weighted blankets that can be pricey and a professional would be the one to tell you what weight ratio you need.  A quilt or woven blanket have some weight but not enough to require a consultation for most people.  Another inexpensive option to calm is simply taking a bath.  Water is therapeutic.  Hot water with the door locked and kids on the other side is life altering.  On the other end, being active in cool water can help workout those nerves and add to positive stimulation.   It’s a great option for joint problems and children with lots of energy.

When you need to hear it

If your auditory sense is seeking those chills there are a few simple options.  To calm the nerves, slower (classical, jazz, etc), sound of nature, white noise are ear massage options.  Listening to a guided meditation can be an option too.  If heavy or dull is the feeling then go upbeat.  Then add dancing or something similar too it.  Movement and music are a powerful combo.  Another way to uplift is finding or recording affirmations that are meaningful to you.  It repeats to become a memory.  You may replay that “track” later when it’s not available but needed.  

From a “pick me up” to chill out, sensory seeking can go a long way to help.  Look for part two in the near future.   Subscribe for your convenience.  We still need to address our olfactory sense and of course, food! 

Namaste in your warm fuzzy endeavors 

 

 

 

Seeking Warm Fuzzies Part Two

Certain senses will have more of an impact on your body and mind than others when in sensory seeking endeavors. For me it’s all about smell and food, naturally.

Smell it

My sense of smell is insane. When something is pleasant, it’s amazing. If it smell bad, it’s everything I have not to vomit.  Smell is powerful.  I’m ever grateful my children are potty trained.

Make use of the oil popularity.  A couple of days ago I was walking in a store and noticed a section dedicated to essential oils.  It’s not for parties anymore.  What you buy is important and needs to be a pure form.  However, the more readily available essential oils make scent seeking easier.  Rarely is an essential oil on it’s own safe.  For safety sake, mix oils and blends (more than one oil) in a carrier oil.  Grapeseed oil is my favorite choice but fractioned coconut, almond, jojoba oils all work too.  Putting these oils in a diffuser or a few drops in running water for a bath are excellent ways to disperse the scent quickly.  In a bath it will absorb in your skin for more potent results.  A few oils I blend with oil in a dark glass roller bottle.  A 10 mL bottle 80-85 % filled with carrier oil and few drops of each essential oil will do.  When needed, I roll the blend on the palms of my hands then rub hands together.  Then I cup my hands over my mouth and nose then breathe.  From hand to brain, it does the job.  Take this quick guide to a few essential oil options and make the most of your smell sense.

 

essential oils and benefitsBefore we leave the sense of smell there are a few incredibly simple ways to find the warm fuzzies.  It’s as simple as a memory.  Find your comforting scents from the fall arena to floral,  woodsy, coffee, or clean.  Whatever it is that promotes a positive moment past or now, have it on hand.

From Mouth to Brain

Food! Yay!   There is so much my mouth can do other than a sarcastic or off color comment.  From taste bud to texture to temperature, our oral senses can be an amazing way to find those fuzzies.

Like your sense of smell, your taste buds have memories too.  Feeling down or any similar emotion, comfort foods are not called comfort foods for nothing.  It’s okay to indulge in indulging every once and awhile.  Bring those memories to the plate, bowl, or cup to trigger happy moments.  I would encourage you to create new moments and invited friends and family in those culinary endeavors.  Your taste buds will associate with that gathering time for a powerful multi-sensory punch you can draw upon later.  Don’t let those comfort foods sabotage you.  If your comfort food involves high fats, over processed, too much sodium, and not enough nutrition- eating it more than a day within a week or two  it will back fire.  They impact your brain and emotions along with nervous system in dreadful ways.  Then your comfort food becomes your enemy.

When feeling heavy emotionally go for lighter meals.  Less or barely cooked.  Reduce your fats.  Your fats should primarily focus on monosaturated fat, polysaturated fat, and omega 3 fatty acids on a daily basis.  In food forms this is coconut oil, avocados, eggs, fish, nuts, nut butters to name a few.  These fats help you but take in just what you need.  Cool foods and drinks help wake up the brain.  So does caffeine, but too much can over work the nerves.  Careful, please.  Bitter and spicy tastes aid in uplifting and stimulating your nervous system and brain as well as crunchy foods.  An nut has great brain fats, crunchy plus with a spicy seasoning, it will be an alarm system to your senses.  A warm fuzzy of the jolting variety.

When finding it difficult to calm, anxiety, or an unsettling condition go the opposite direction.  Padded in a couple extra servings of the good fats.  Avocado, egg, and a high protein cheese is my breakfast.  I have difficulty waking up but quickly switch to jitter mode.  I need my nourishment to help out.  Warm foods and drinks soothe and give literal warm fuzzies.  Sweet in its appropriate forms lend a hand too.

Days and moments are varied and when finding those warm fuzzies use all your senses.  Thank you for waiting on part two and Namaste in your sensory seeking endeavors.

Please take a moment to subscribe to this blog, I greatly appreciate your engagement as we journey in the exceptional life.  Next week health foodie adds another tale to the relationship.

 

 

No Salt Added- Spice Up Your Food Life

Healthy food and meals can loose their excitement.  Especially when you take away the fats, sugar, and salt.  Wait, I am to entice you to eat healthy. Hang with me.  Decades ago salt was left by the way side as a  primary means to flavor food for me.   We are in deep with spices and herbs.  By this I mean I get way too excited when they go on sale and enjoy picking them out.  I am in deep.  I love the choices, options, and various ways to can make different flavor profiles.  I love that my food doesn’t taste bland and doesn’t cause me to bloat (salt does! bastard).  Even better, this is a friends with benefits relationship.  Most spices reduce inflammation which benefits your digestive system, joints, muscles, heart, and brain.  Brain and body love.  Certain herbs aid in memory and concentration, are rich in vitamins (some even have iron!), boost immune systems, and fight free radicals with antioxidants.  If you are not familiar with free radicals, those are the bullies who pick on your healthy cells which may lead to cancer.   You are constantly surrounded by free radicals. Herbs are a great free radical bully buster.  Food love with benefits.

There are some things you need to know.  Some spices and herbs may not be safe if you have diabetes or high blood pressure.  Most help with that but a few may need to be run by your doctor.  This is noted with that particular spice and herb below.  Please practice spice safety.  Herbs come in two forms: still looks like the plant (fresh) or confetti (dried).  Dried herbs store for longer periods of time and organic in a glass container is recommended.  Dried herbs are in the spice aisle and fresh herbs are in the produce section (in a bunch you bag or in a plastic container).  Spices can be whole or ground.  I haven’t picked a side and don’t see a reason too.  I am passionate about trying to stick with glass and organic when possible.  Dried spices and herbs are more at home in a dry, cool place.  They don’t do well in direct sunlight.  Let them live their vampire existence in a dry cabinet away from heat.

Now the good stuff. I kept this list basic with it’s benefits, draw backs, flavor profiles, and what I use them in.  Have at it.

Spices

 

 

 

 

 

 

Herbs

That’s the short list.  These are common in many recipes which gives you a great base for cooking.  As you expand you will find there is so much more love out there.

Namaste and rekindle the food love