Healthy Living

How Weekly Meal Planning Changed My Life

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Weekly Meal Planning helps us to eat healthily, waste less food, save money and reduce the amount of stress around meal time.

I have attempted to meal plan in the past but was never able to fully commit. I get overwhelmed with having to plan out all of our meals and eventually just give up and go grocery shopping for whatever looks good. Then I attempt to use everything we purchased by creating recipes on the spot. In all honesty, I usually fail to use everything and end up wasting food.

So what changed? Having a third child has changed things. One of my goals for this postpartum period was to limit how much we dine out and order take out. The only way to help prevent this from happening was to create a meal plan with recipes/meal ideas that were easy for Neil to put together and it has worked. Over this postpartum period, we have only eaten out at times when it was already implemented into our meal plan, we have used up 90% of our groceries, and overall we are eating more healthily than when I wasn’t meal planning. Being able to take advantage of grocery pick up from Fred Meyer (Kroger) has been a life saver as well. 

Meal planning allows us to spend less money. We aren’t running out to pick up one or two things and coming home with five. We know what we are having for dinner in advance so we are able to prepare meals and are less apt to go out to eat or order take out. 

Just remember to…

Keep it simple. Meals don’t need to be elaborate. Many of our meals are as simple as protein, grain/pasta/bread/starchy vegetable, lots of vegetables, healthy fat and sauce/condiment.

Example: BBQ Tofu (simply Amy’s BBQ sauce + Tofu), baked potatoes, massage kale salad (kale + olive oil + lemon juice + coconut aminos), chive cashew cream (chives + soaked cashews + lemon juice + ACV + S&P) and grapes for the kids. Simple, easy and loved by everyone. 

Account for snacks, treats & drinks. When planning your meals/grocery list make sure you are including your favorite snacks, treats (ice cream, chocolate, etc) and drinks. These are most often the things that we run out for and then of course that turns into picking up some additional items. 

Clean The Fridge Meal. Include a clean out of the fridge meal. This can either be eating up leftovers or simply using up any veggies and/or proteins that are left in your fridge before you do your weekly shop. 

Give Into Your Cravings. Have you been wanting pizza all week? Add it to your next meal plan. Either make it at home, pick up your favorite frozen/take-and-bake or plan for a pizza night out. In my experience when I ignore my cravings it just makes me want them more and then I end up going off plan and eating out or buy more ingredients to make what I’m craving. Now I just plan for it and I am able to save money and be more mindful about my food choices. 

Weekly Meal Rotation. Make your life easy and plan weekly meals either the same recipe every week or every two weeks. Alternatively have themed meal nights like Meatless Monday, Taco Tuesday or Leftovers Night. Here are a few more themed meal night ideas. 

Keep Staples On Hand.  Meal planning sometimes has it’s hiccups so allow yourself room to improvise. For example I ordered our groceries this week and I ended up with baby spinach with a short expiry date, a bag of potatoes that had a few bad potatoes in it and some avocado crazy kids who ate 4.5 of the 6 avocados I ordered in less than 24 hours. So I had to make a few adjustments to our meals. For this reason I like to order an extra veggie and have a few staples on hand just in case. 

At first meal planning can feel like a chore and just another thing you don’t have time to do but after a few weeks you’ll find your groove and it will become easier and easier. If you have a week that gets you off track don’t fret just return to your planning the next week. 

Do you meal plan? What are some of your favorite go to meals? 

Holiday Gift Guide | What’s On My Wishlist

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While there really isn’t much that I need this holiday season there are a few things that are on my wish list. Most are consumable as I work to have less things but of course there are a few things like my favorite notebook that I just can’t give up and a few fun items that would be fun to add to my collection. So here it is my wish list – ENJOY!

Wild Friends Sugar Cookie Peanut Butter. I recently purchased a jar of this peanut butter at our local grocery store and our family polished it off in less than four days because it is just that good. That being said I wouldn’t hate to find my very own jar in my stocking along with a few of Wild Friends new Nut Butter Oats that I have been dying to try. 

Conscious Ink Tattoos.  While I would love to get a new tattoo that just isn’t in the cards right now but these temporary tattoos are the perfect alternative. Conscious Ink Manifestation Temporary Tattoos consist of a dream list of positive words, inspiring quotes, healing affirmations and empowering invitations. I just love that when I look down at my wrist (where I tend to place these) I can be reminded to Be Present, Breathe, Love, Laugh and so much more. I also love to share these with Edith who is all about the temporary tattoos right now. 

Leuchtturm 1917 A5 Dotted Notebook. I am obsessed with notebooks and these are my absolute favorite. I have a handful of these books already that I have filled up with blog ideas and journaling and used for bullet journaling. Some people want bags or shoes in every color – I want notebooks. 

Oat Mama Lactation Tea and Bars. Oat Mama was kind enough to send me a variety of their bars and their Chai tea and I have fallen in love. The bars are delicious and perfect for a busy mama like myself. The Chai tea is perfect with a touch of vanilla almond milk and I have been enjoying it most evenings. The problem is however I am almost out so if anyone wants to fill my stocking with tea and bars that would be great. 

Splendid Spoon Cleanse. After the holidays I could use a Splendid Spoon Cleanse. I know I share about these all the time and it’s for good reason I love the soups and drinkable soups. I love to keep the fridge and freezer stocked with them so that I can have something easy to grab for breakfast or lunch (seeing a trend? Mom of three = need for quick, easy and healthy food options). While I usually have a few soups on hand I could really use a full week of cleansing for the new year. Also this is the perfect gift for someone who has everything or is more of a minimalist because it’s truly consumable (and delicious). psst you can save $20 on your first box with my link.

Sappho New Paradigm Liquid Foundation. I recently purchased the Alima Pure Liquid Silk Foundation and while I like it fine and will use it up I don’t love it. Prior to purchasing the Alima Pure I had been using samples of the Sappho New Paradigm Liquid Foundation and while I loved it the price tag was a bit higher than I was prepared to spend but now I am having a bit of buyers remorse. I loved the way the Sappho felt on my skin, how light it was in feeling but how great the coverage was  and overall I just wish I had waited, saved a few extra dollars and purchased it for myself. So now I am doing just that… unless of course someone wants to buy me it for Christmas in the color Rachel. psst this foundation is natural, vegan and you can purchase your own sample here.

Savage Seeds – Moon Mama T-Shirt.  If you know me you know how much I talk about my kids and parenting in relationship to the moon. So obviously this is the perfect shirt for me and I would love kid and baby versions for my littles. 

Fresh Milk Made Here.  I don’t have much to say about this besides the fact that I love it and need it for my office area. It’s just amazing. I also want this one as well which pairs well with the Moon Mama shirt above. 

Honey Mama’s Chocolate. Last but not least I would love a package or stocking filled with Honey Mama’s chocolate. It is easily my favorite chocolate in the world. My entire family is in love with it so much so that we purchased four bars at the farmers market last week and all four were one within the week – oops. 

What is on your holiday gift list this year? 

This post is NOT sponsored however it does contain an affiliate link. Purchases you make through these links will help fund the work I do here on Running With Tongs at no extra cost to you. Thank you sincerely for your constant support.

Setting Intentions For The Day & Low Sugar Morning Challenge

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Life has been hit with a state of chaos. The change of the seasons, new rhythms for the day and of course the weekly changes that come with a new baby. This month I am focusing on setting mindful and healthy intentions each and everyday to help calm the chaos. Setting small intentions each morning can translate into a calmer, more positive day.

This week instead of heading to the kitchen and opening the fridge and cupboards 10x trying to figure out what I’ll have for breakfast and end up gulping two mugs of coffee and eating the crusts of my kids toast I am making my life easier and starting my day with a Splendid Spoon smoothie.

For the next five days I will be enjoying a Splendid Spoon smoothie that I can easily grab from the fridge and sip without having to do any of the work. Instead of chaos I am being intentional with my choice to have a breakfast that is low in sugar, filled with fiber and rich in protein and healthy fats. 

What do I hope to get out of this challenge?

  • Steadier Blood Sugar Levels. Have you ever been around me when my blood sugar plummets? You have a cranky mama on your hands. 
  • More Energy! Being a mama to two small children and a baby is exhausting (especially when the baby doesn’t want to sleep) so I can use all the energy these days. 
  • A More Intentional Day. Did you know just by starting your day off with positive intentions you are setting the stage for your entire day. So positive, intentional morning means that you are more likely to make healthy, positive decisions throughout your day. 

If you’d like to join me in 5 Low Sugar Mornings leave me a comment below! I’d love to hear about your experience and why you want to challenge yourself! 

You can follow my entire journey over on my Insta-Stories and I’ll be sharing my full challenge experience on the blog next week. 

Save $20 off your first Splendid Spoon Plan. 

This post contains affiliate links. Purchases you make through these links will help fund the work I do here on Running With Tongs at no extra cost to you. Thank you sincerely for your constant support

Am I Getting Enough DHA? EverlyWell Breast Milk DHA Kit

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This post was sponsored by EverlyWell through my partnership with Fit Approach.  As always all opinions and test results are my own.Our sweet baby girl has finally arrived and so has the return to breastfeeding. It also means having to be mindful of what I eat and drink, how hydrated I am and that I am getting enough nutrients to support my body and my growing babes.

That being said I have had my concerns about a few things including my DHA levels.  It’s estimated that 75% of Americans are deficient in DHA and I feared that due to my diet and lack of supplementing that I would be deficient in DHA. 

But what is DHA? 

  • DHA is a vital Omega 3 Fatty Acid for a baby’s health as they grow during their first 2 years.
  • DHA is crucial in a child’s early development, in particular for their visual acuity and cognitive development

What does the EverlyWell Breast Milk DHA Kit Do?

  • Measures a Mother’s DHA Levels.  
  • Identifies whether or not your own diet is sufficient to supply your breast milk with a DHA level within the recommended, healthy range for breastfeeding mothers and their babies.

To take the test it was fairly easy all that is required is a few drops of breast milk, which I easily collected in my manual breast pump (this one is a serious game changer). Place a few drops of the breast milk on a sample card, let it dry briefly and then package it up and return it to be tested. Results are then emailed to you in just a few short days.

So what did my results say? 

Let’s just say I have a bit of work to do. I will be having my yearly physically in about three months and I will be making sure to ask to have my DHA levels retested once I have increased my daily DHA intake. 

 

So how does a vegan get DHA?

  • Supplements. I personally take (err….I’m getting back to) a vegan omega that includes DHA. 
  • Algae. I know not the most appetizing of sources but these days they come in powdered form and can easily be added to a smoothie.

Would I recommend the test? 

I found the test to be really eye opening. I knew that my levels would probably be on the lower side due to my plant based diet but I had no idea they would be so incredibly low. This test has encouraged me to talk more with my doctor about ways I can increase my DHA levels as well as give me the kick in the butt I needed to get back to taking my supplements. 

Receive 15% off your EverlyWell Breast Milk DHA kit with code: RWT15

How I Prevented Postpartum Sugar Cravings

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Immediately after Edith was born my sweet tooth went into overdrive. I just couldn’t get enough sweets and found myself binging on sweets all the time. Neil and I got into a terrible habit of making Oh She Glows chocolate chip cookies and we would easily eat the entire batch in less than a day.

After Alder I am honestly having a harder time remembering what my sugar cravings were like but I do remember a few batches of those Oh She Glows cookies making their reapperance.

This time around I have had no sugar cravings. None. It’s been the strangest thing and I’ve actually just been waiting for the craving to hit but rather than craving sugar I feel in control of it. I had a coupon for a free pint of Nadamoo and one bite into the pint and I was over it. Not because Nadamoo isn’t good – it really is delicious but just had no interest in ice cream.

So how did I prevent these cravings?

I truly believe it’s because I changed my eating habits before baby arrived. At my 36 week appointment I was told that my fluids were high and was put on a semi-strict high protein, high veggie, high plant-based fat diet and was told to avoid simple carbs like pasta, crackers, rice, and breads. If you know me you know that my craving for bread and pasta is real so doing this was a huge challenge but I had to do it for baby.

During my last four weeks of pregnancy I avoided my favorite foods (bread and pasta) and stuck to the plan for the most part. I’d be lying if I said that I didn’t have a bite of my kids bagel on our weekly coffee shop dates or that I didn’t have some pretty amazing pizza from Virtuous Pie but overall six days a week I followed my no pasta/bread diet. I even had my four year old checking in on me and reminding me anytime I did go for bread or pasta that I can’t have it. She is seriously my little mama.

So now here I am 3 weeks postpartum and no sugar cravings. I honestly haven’t had any major cravings for bread or pasta either, even though I am now “allowed” to return to my normal diet. While I haven’t been craving it I have had pasta and bread since Ingird was born but not in the quantities that I was eating them previously.  I don’t find myself reaching for them as easily as I once did. I also have NO sugar cravings at all.

So my tip? Look at what you are eating during your pregnancy. Are you focused on whole foods or are you reaching for processed carbs and sugary sweets? If you are reaching for the latter than consider making some adjustments so when baby comes and your hormones are all over the place and you’re in new parents survival mode you can continue to gravitate towards those foods that will nourish your body. Also once baby has arrived make sure you (or your friends and family) keep your fridge and pantry stocked with healthier options like fresh fruit, sweet vegetables and treats that are naturally sweetened. Most importantly keep yourself hydrated and give yourself a little grace. Life is about to be turned upside down so don’t stress about a cookie or five just do your best and focus on healing, and feeding and bonding with baby. 

PSST…if you are craving cookies why not build your milk supply while you’re at it and try these cookies. 

Three Essential Oils I Can’t Live Without

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I started using essential oils regularly about 19 months ago. In that time I have built a large collection and use them daily with my family as part of our daily routine. While I really love all my oils there are three that I reach for on a regular basis and always have an extra bottle on hand in case we run out and to share with anyone who is interested.

First is lavender, easily my most used essential oil. This oil is so incredibly calming and relaxing for the mind and the body. I diffuse and make a DIY calming spray to spritz our beds at night to promote a restful night’s sleep. I roll it on my littles feet (and my own) to calm them when they need a little calming help. I diffuse it in the car to help get out the stench of Neil’s sweaty climbing shoes and around the house to remove unwanted odors. 

In the summer I am always using lavender to help soothe our skin after spending our days in the sun. It is seriously one of the most soothing methods I have ever used to help calm skin irritation due to the sun – simply mix a few drops with fractionated coconut oil or even better yet aloe vera gel and instant relief. I also love to mix it with a fragrance free lotion to moisturize and nourish my skin after a shower. 

I could really write an entire post just on lavender and it’s many uses but I’ll save that for another day. Also if you aren’t into the aroma of lavender but want to take advantage of similar benefits petitgrain aka the “male lavender” is a great alternative.

My second must have oil is Balance aka grounding blend. I start my day with this blend by rolling it on the bottoms of my feet and taking a big cleansing breath. This blend helps me to stay relaxed, centered and grounded. Anytime I am feeling anxious and like I need to ground myself I roll on Balance or go straight to the diffuser to get the aromatic benefits. 

While I haven’t been meditating or doing yoga much these days it is an important part of my practice when I do. I roll it on the bottoms of my feet and diffuse it to help relax my mind and body and to keep me grounded and centered. It helps me to find balance in my mind and body so such a perfect addition to yoga, meditation or simply to a stressful day.

I also love to combine Balance with lavender as a bedtime diffuser blend especially on those days when I feeling particularly overwhelmed it helps to provide me peace and relaxation so that I can sleep well and prepare for a new day. 

My final must have oil is lemon. While this one I will admit isn’t quite as exciting as the previous two it is one that we use daily in our home. I add it to my morning water to help kick off my day and aid in digestion. I also use lemon combined with peppermint and lavender to help with seasonal respiratory discomfort. 

Besides my morning lemon water the reason lemon is a must have is for all it’s cleansing benefits. With two small children I am constantly cleaning, removing greasy residues, removing marker stains from things and stickers from places that they shouldn’t be and lemon essential oil has because such a necessity to help with all of this. I make a simple DIY cleanser with it as well that my husband has come to love so much that he won’t use anything else. I am constantly making up new batches of the cleaner for him but I can’t complain because he loves it so much that he’ll wipe down the stove and counters with a smile. 

Interested in learning more about essential oils? Join our FB Group! 

#SummerStrong | Eating Simply & Healthfully | Breakfast, Lunch & Dinner (Ideas)

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Bob’s Red Mill and FitApproach sponsored this post. All opinions are my own.

Weekly Eats- Burrito Bowl

One of my goals for this month is to focus on eating much more simple meals.  Simple breakfasts, simple lunches and simple dinners with a few more fun and complex meals throw in on the weekends. Simple, yet tasty, satisfying and nutritious. Simple Meals filled with fruits, vegetables, whole grains and plant-based protein.

For breakfast I flop between savory and sweet but whichever I choose I always go for something easy because this mama doesn’t have time to mess around at breakfast. For savory breakfast I love avocado on toast with a squeeze of lemon and a sprinkle of chili flakes or a big bowl of grains with sauteed baby spinach and a sprinkle of tamari and nutritional yeast. When it comes to sweet you’ll most likely find me with a smoothie in hand or in a bowl topped with whatever we have on hand. Lately I have been loving smoothie bowls with frozen bananas, a splash of almond milk, sometimes the rest of my coffee that has gone cold and a scoop Bob’s Red Mill Chocolate Protein Powder (yes, I know I was surprised when I found out they made protein powders too!). I like to top it with more banana, some granola, coconut flakes and drizzle of agave. This smoothie bowl leaves me feeling energized, full and satisfies me until lunch time rolls around.  

Bob's Red mill

As for lunch and dinner I like to keep it super simple – basically beans, greens and grains. I know you might be reading this and thinking well that sounds awfully boring. Well it does sound boring and can be but the key is to make it more fun with sauces and add-on’s that personalize your meal and make it more tasty.

For us beans, greens and grains meals will be happening most Monday-Thursday because those are some of our busiest days of the week. It allows us to it simply, healthfully and easily. It also helps to prevent us from turning to takeout on those nights when we just don’t feel like putting something together or are out late. I simply am making up a batch of grains and serving with whatever greens and vegetables that look great along with a plant-based whole foods protein.  So how am I jazzing things up? Well that’s when we break out the sauces from tahini to coconut aminos to hot sauces and barbecue sauces. I also love the addition of various fermented veggies (kraut, kimchi, ect). I also love adding avocado, hemp seeds and nutritional yeast to top things off.;

On the weekends we might jazz things up a bit more and have meals that take longer to prepare or even eat out. We often like to make pancakes and tofu scramble on the weekends for breakfast but honestly you’ll probably find us having the smoothie bowl I listed about because;it’s one of Neil’s favorite breakfasts. Lunch and dinner are usually a little more wild if we are in the mood or sometimes we just keep it simple. 

Keeping things simple helps us to eat healthier, have less cravings, and more energy. 

What are you go to weekday and weekend meals? How do you feel about the smoothie bowl? I’ll be honest when smoothie bowls first because a thing I was all like WTF but now I’m obsessed. If you are also a lover of them and are in PDX you must go to Kure and get one because they have the best smoothie bowls ever.