Stay-at-Home Mom: Self Care Day

Being a stay at home mom is the most rewarding yet demanding job I’ve ever had. As most good moms do, I found myself ruminating on whether or not I was doing enough for my kids. Are they having too much screen time? Did they get enough nutrition today? Did I switch the laundy over so that their pj’s are dry by bedtime? And then comes bedtime. By the time you’ve done their bedtime routine and tucked everyone in, you’re exhaused. It’s time for you to go to bed but you want quiet time for yourself and next thing you know, it’s 10:30pm. Burnt out. My brain was burnt out with thinking and concern and I thought there HAS to be a way to be a stay at home mom and take care of myself. In the past, I’ve taught DBT (dialectical behavioral therapy) and CBT (cognitive behavioral therapy) and one of my favorite tips for patients was to practice the 5 senses exercises. To have something you can taste, smell, see, hear and touch that you enjoy. I sat with a pen and paper, jotting down the tasks thorugh the day and thought..what if I apply this to my children? And in what ways can we do this together? And it came to me. I wondered how all this time I haven’t thought of this. And after three months of family self care days, I feel it’s safe to share this super successful hack with you!

If your spouse has a monday-friday work week, I find it works best to do this on Wednesday. It really helps break up the week for us. The exception to this is if another day of the week the weather will be bad, then that day would be best.

First thing in the morning:

• Breakfast

• Everyone takes a bath or shower. Afterwards, they’ll put on their comfiest clothing (pj’s and socks).

• Grab your blanket, pillow and favorite stuffed animal to bring with you into the living room (or whichever room your tv is in).

• Have the kids take turns choosing which movie to watch. And momma, this is when (if you can) you go and take a quick shower. Even if it’s a one minute rinse, it’ll make you feel good. And then girl, you go and put your favorite comfy clothes and socks on too! Some days I’ll rub their backs or feet and tell them “this is how we can take care of body! Isn’t this just so relaxing?”.

• Have your favorite snacks and drinks on this day. It just makes it all that more exciting. We usually have different types of cookies and homemade hot cocoa. The kids love this and I can tell they think it’s just so special! You can also do themed days or special snacks like “gummy worms in dirt” to make it even more exciting!

Inbetween movies we like to go outside and play and we discuss how being outside and getting fresh air is a way of taking care of yourself as well.

Momma’s not guilt on this day for letting your kids have screen time. For best results in your kids attention span and watching the movies, I reccommend limiting screen time on the other days because it makes self care day all the more special. My kids are always excited for self care day and look forward to it each week. This gives me time to relax, paint my nails, read a book or catch up on my favorite tv show. It truly helps to fill my cup and I’ve noticed I am less stressed through the week because I’m providing myself with that much needed self care during the week that would otherwise have not been done. If you’re reading this, remember you are a great mom and these are memories that will last a lifetime with your children.

Better Than Restaurant Fajitas

If you’re on the hunt for new and delicious dinners to try then I’m your girl! These meals are all in rotation in our household and some of our absolute favorites (toddler approved!).

1. The BEST sheet pan fajitas.

   You may be thinking “I’ve already made them” but homemade tortillas, taco seasoning, and a couple secret ingredients make these fajitas better than you’d get at a restaurant (approved by my Mexican food loving husband).

   Taco Seasoning from scratch - Time - 5 minutes

   1.5 tsp Chili Powder (this is for a mild seasoning)

   1 tsp salt

   1 tsp black pepper

   1/2 tsp smoked paprika*

   1/4 tsp garlic powder

   1/4 tsp onion powder

   1/4 tsp crushed red pepper flakes

   1/4 tsp dried oregano

   Instruction: Measure and combine seasonings

   Homemade Tortilla Recipe: 30 minutes total

   3 cups flour

   1 tsp salt

   1 tsp baking powder

   1/3 cup olive oil

   1 1/4 cup hot water*

Instructions: Mix dry ingredients. Add olive oil and mix well with your hands (will be lumpy). Then add your hot water and slowly stir. Use your hands to mix the rest together (it will be a wet, sticky dough). Cover and let sit for 15 minutes. Heat your pan on medium high (you want it hot). After 15 minutes, spread flour on a clean surface. Divide and roll into 8 small balls. Roll your tortilla out on floured surface. If you find it’s sticking too much, you can add a small amount of olive oil to your roller. Cook for about 30 seconds on each side or until there are bubbles forming. Place on a covered plate or inside a large dish towel (to keep them warm).

Fajitas:

equipment: 2 sheet pans, strainer

-6 skinless chicken thighs

- Homemade Taco Seasoning

-TBSP olive oil

-Black beans

-Canned corn

-1 yellow onion

- 3 bell peppers of any color

-1/4 of a fresh chopped jalapeño or 3 slices from jarred (adjust for more spice)

-1 160oz jar of mild salsa (adjust for spiciness)

- juice of 1/2 a lime

Instructions: Place chicken thighs on one sheet pan. Wash and dry your bell peppers and jalepeno. Remove the stem of your peppers and jalepeno and slice and cut them in half. Remove seeds and membranes from each half. Slice the pepper and jalepeno halves into thin strips, about 1/4 inch wide. Next, cut your onion in half from top to bottom. Slice your onion into thin strips. Open can of black beans, strain and rinse. Next, open your can of corn. Add all vegetables to the pan (only 3-4 slices of your jalepeno). Add olive oil and mix together. Sprinkle 1/4 of your taco seasoning onto the vegetables. Pat another 1/4 of seasoning onto each side of your chicken thighs. Place in the oven on 425 for 25-30 minutes or until your chicken reads a minimum of 160 degrees F and your vegetables are soft. Remove from oven and with a fork, begin to shred the meat from your chicken thighs and place on the sheet pan with your vegetables. Open your jar of salsa and pour on top of chicken and vegetables. Place sheet back in the oven for 5 minutes. Remove from the oven and squeeze half a lime over food.

NOTES:

*Serve with refried beans, guacamole, cheese, sour cream, tortillas (or tortilla chips) and rice. With all the ingredients and suggestions I’ve given, this makes A LOT of food. It’s a great budget friendly option for meal planning, leftovers or entertaining guests. This feeds my family of 4 for at least two main meals.

*Smoked paprika, jalapeños, and fresh tortillas are the star of the show here. Adding smoked paprika will make your recipe go from good to better than restaurant quality. I personally love Frontier Co-Op Smoked Paprika.

5 Ways to Cope with Anxiety as a Parent

Recently I had to remind myself of my best learned coping skills during a stressful moment in life. It’s easy to learn tips and tricks over the years but hard to remember to apply them. I have young children and I often wonder if they can tell when I’m anxious and how I can better handle those anxiety riddled moments that are unpredictable and at times, so very overwhelming. The next time you’re going through all of those “big feelings” try these natural and inexpensive tips!

1. Chew gum (preferably low sugar and minty)

   I know you aren’t concerned about stinky breath right now but stay with me..

   Not only does gum freshen your breath but the chewing motion stimulates your vagus nerve. The vagus nerve is part of the parasympathetic nervous system and can help your body relax. When I feel a panic attack coming on, I chew some peppermint or spearmint gum and it always helps take the edge off. I’d recommend staying away from high sugar gum because the extra sugar could cause your anxiety to spike. Instead, try a xylitol gum (plus it’s great for your teeth!)

2. L-Theanine

L-Theanine is up there with benzodiazapines when it comes to anxiety relief, but it’s natural and non-addictive and I call that a win! I always take one when I have high anxiety or an attack coming on and within 30 minutes, I feel so much calmer and more regulated. I recommend only taking it as needed, otherwise your body will build a tolerance and it may not work as well when you really need it. I buy mine from Thorne or Amazon (same company, different distributers). It is on the pricey end at $69.80, but if you’re using it as needed then this bottle should last you awhile!

3. Stretching and/or exercising

I learned early in parenthood that meditation and journaling was not something I had much time for anymore. When your kids wake up before then sun and good to bed after sunset, that doesn’t leave much time for self-care. BUT exercising makes a drastic difference in my anxiety, sleep, mood and energy levels throughout the day. I have found I can exercise while my kids watch something on TV. And no, I don’t feel guilt over setting this time aside for myself and you shouldn’t either! My kids need a healthy and happy mom and a 20-minute show while I do a 20-minute exercise won’t kill them. I stretch for five minutes beforehand (while doing deep breathing) and do a 15-minute exercise after.

4. Make it a game

This works great with young children! If you’re having an anxiety attack (or feel one coming on), ask your kids to help you play this game:

Tell them: We’re going to walk around the house and look for all the blue things and count them. Then you all go and count every blue item in the house. Next, green, then red, then yellow, and keep going until your anxiety has subsided. If you’re still struggling, next move on to different shapes in the house and how many you can count together. You’ll be surprised how distracting yourself by counting will take your mind off of your anxiety and your kids will have a lot of fun with this activity!

5. Playdough

I guess I’m just a kid at heart because I carry playdough in my purse daily for myself. It all started many moons ago when my step mom bought me this anxiety relief lavender playdough. Eventually, after years, it got old and stale. I made my own (super inexpensive to do) and added lavender essential oil. It’s great to have when you’re feeling extra anxious, giving you something to fidget with.

This one is optional if you have the extra funds:

Punching bag

It doesn’t need to be anything fancy; I’ve found even a children’s punching bag works (minus the children near the punching bag, of course ;)). Momma, you punch that bag until your heart is content! The hidden emotional that fuels anxiety is anger. It’s likely you have some pent up anger that needs to be released. You’re also exercising! You can explain to your kids that “mom is having some big feelings right now that you want to get out”. You’re teaching them how they can handle their emotions in a healthy manner as they get older.

Trampoline/rebounder

Jump, jump, jump and get it all out. You might feel silly, but I bet you feel better afterwards.

Magnesium Glycinate

Most american’s are deficient in this essential mineral that helps with anxiety among so many other things. You can get this through a supplement OR by having Celtic salt daily.

And of course, not mentioned, but reaching out to a friend or family member can be helpful as well as praying. Remember this too shall pass.

For particular products I use you can find them here:

Recipe Roundup

I put together some of my favorite recipes for you all and boy are you in for a treat.

Cooking and baking have been so relaxing for me recently. I love dimming the lights, putting on my favorite TV show and getting to make delicious and healthy meals for my family. In most of these, I substitute sugar for coconut sugar and if it calls for milk I use coconut or oat milk. Coconut can add a sweeter taste so if you’re not wanting that then I'd recommend oat milk or regular milk. I came across these recipes after searching high and low for the best. There was lots of trial and error but I’m happy with the end result.

Let me know if you try these out :) enjoy!

1. Copycat Olive Garden Bread Sticks

https://pin.it/2aI7PlN

Not only do these bread sticks taste just like the ones from olive garden but they are so easy to make! To freeze them, place in an air tight container or zip lock bag and store. To reheat, place in the microwave for 45 second increments until thawed through (about 3-4 minutes for 6 bread sticks).

2. Homemade Bread Recipe

https://pin.it/4MVAoJz

I make 6 loaves (3 batches) of this bread weekly. It's delicious for toast, sandwiches and even French toast!

3. French Bread

https://pin.it/6fiLf6Y

This French bread is great for toast and even better for garlic bread. My kids devour this every time I make it.

4. The BEST Homemade Biscuit Recipe

https://pin.it/5hVQGLB

We make these biscuits all the time. They freeze well too! I’ve only made these with coconut milk or oat milk as a milk substitute.

5. Easy Flour Tortillas

https://pin.it/5HbRSWx

Quick and easy to whip up before dinner. Make sure to roll them thin or else they’re more like a gyro. I’ve frozen these as well and had success.

6. Quick and Easy Pizza Dough

https://pin.it/FVU3O0r

I’ve made this pizza dough a few times and it's always a hit.

Brown Sugar Apple Pop Tarts

Ingredients

Apple filling:

2 medium apples peeled and cored

1/4 Tsp. ground cinnamon

Water (as needed)

1/4 Tsp. Cornstarch

Dough:

2+1/2 cups all-purpose flour

1/2 tsp. ground cinnamon

1 cup cold cubed butter

1 egg, beaten (for brushing)

1/2 cup cold water

Glaze:

1 Tbsp. milk

2 cups powdered sugar

3/4 Tsp. ground cinnamon

1 Tbsp. vanilla extract

Instructions:

To make the dough: (2 ways)

With a food processor- In a large food processor, pulse  2 + 1/2 cups all-purpose flour, 1/2 tsp. ground cinnamon and 1 cup cold cubed butter until pea-sized crumbs.

Add in 1/2 cup cold water. Once dough has formed, place it in the fridge to chill while you make the apple filling.

In a bowl- 2 + 1/2 cups all-purpose flour, 1/2 tsp. ground cinnamon and 1 cup cold cubed butter until pea-sized crumbs. You can use your fingers to incorporate the butter.

Transfer the dough to a lightly floured surface and roll it out to about 1/8 inch thick. Cut rectangles and transfer them to a lined baking sheet. (I usually make 12-14 small pop tarts or 6 large).

Spoon apple mixture onto each pop tart. Crimp the edges with a fork, and poke holes with the fork on the top as well. Bake at 400 degrees for 15-20 minutes.

To make the apple filling:

Peel and core 2 medium apples.

Dice the apples into small, bite sized pieces (about ½-1” cubes) and place in a small pot.

Put apples pieces into a skillet with 2 TBS water. Cover the pan and cook over medium heat for about 5 minutes, stirring occasionally, until the apples become slightly soft and water is absorbed.

Add 1 Tbsp. of butter to the pan and mix together until melted.

Add 1/4 Tsp. cinnamon and 1/4 Tsp. cornstarch and stir then cover the pot for an additional 5 minutes and stir occassionally until they’ve reached your desired softness.

To make the Cinnamon Glaze:

Whisk together 2 cups powdered sugar, 1 Tbsp. milk, 1 Tbsp. vanilla extract, and 1 tsp. ground cinnamon. Spoon glaze over cooled pop tarts and let harden for 1 hour.

Tips:

You can use a plant based milk (I used oat milk) if you’re wanting to make this dairy free.

Enjoy!

3 Herbal Remedies to Get You Through the Winter

3 Herbal Remedies to Get You Through the Winter

It’s that time of year when everyone is getting sick so here are 3 herbal remedies and for you and your family. Before you try over the counter medicines and disinfectants with dyes and other unhealthy ingredients, consider these healthy alternatives instead:

1. Elderberry

Elderberry is a berry from a Black Elder or Europeen tree. They have great medicinal properties and can be used in various ways such as tea, syrup, juice and more.

These tart tasting berries are full of antioxidants and other vitamins that may protect your immune sytstem like quercetion. Your intake of elderberries should be limited because it can make you sick at high dosages. But don’t you fret, most bags of elderberry both dry and fresh will most likely have recipes for them on the packaging.

2. Garlic

Raw garlic contains allicin which is a very strong antibiotic. I’m no doctor and this is not medical advice, but I cured a UTI holistically and I give a lot of credit to the garlic for it. You can also add honey and garlic together to make it even stronger. (Honey is not advised for children under 1). If I was feeling unwell, I’d take a tsp in the morning and a tsp at night. If it’s being used for an infection in place of an antibiotic, it will be taken at higher dosages.

3. Onion Water

I saved my favorite for last. I love using onion water when sick. Onions are also high in quercetin and are loaded with antioxidants and other vitamins. I take a spoonful of onion water a day as a preventative and 3 tbsp if not feeling well.

I hope you consider doing some of these over the Fall and Winter seasons!!

Here’s a bonus cus’ you’re great

* Cut up either yellow or red onions and place them around the house (bedrooms are most important). Let them sit for two days and then dispose of them. The cut onions absorb toxins in the air therefore helping cleanse you from sickness - that’s what I’ve heard anyway. It’s up to you to try it out but I’m gonna keep choppin’ them up at our house because I think it works.

Reese’s dates

I’ve read that some people call these Snickers dates but I think they taste more like a Reese’s. And they’re absolutely delicious. Here’s the recipe!

Ingredients:

8-10 Dates

Peanut butter

3/4 Cup Dark chocolate chips

1 tsp Coconut oil

Steps:

1. Split the dates in half with a knife and remove the pit.

2. Fill the pit with peanut butter (don’t overfill).

3. Melt coconut oil and chocolate chips ip the date into the melted chocolate and use a spoon to pour chocolate over the dates until covered.

4. Set in fridge uncovered until chocolate settles (about 10-20 minutes) and then store them in an airt ight container in the fridge for up to 3 days.

*Optional: Sprinkle the outside with salt.