Katrina's Kitchen

Fitter at Forty

2020-03-09T13:51:00.001-06:00

Over the past few years, blogging has had to be pushed to the background as I have focused on raising children, supporting my husband in his teaching and music pursuits (and he in my music pursuits and other interests), and doing it all within a fairly small budget. Our last child is now two years old and this past summer I decided to make good on what I had been promising myself for years. Now that there will be no more pregnancies with all the weight fluctuation and hormonal changes that brings, I wanted to get back to my slimmer self and gain control over some unhealthy issues I had with food. This wasn't only a desire to look better but to feel better and be healthier. Six pregnancies (and five babies) took its toll on my health and body and now I felt I could and should focus a bit more on myself so that I have more to give my family.

Initially my goal was to exercise more rigorously every day in an effort to lose weight, so I left early each morning for a brisk walk, ear buds inserted. I really enjoyed that time to myself and looked forward to it each day. It was good for my physical and emotional health, and my stamina increased--but I didn't lose any weight. So I thought, okay, I must need to tweak my eating habits as well, but I didn't know what. I had the gut feeling that my issues might be related to some hormones being out of whack and started looking up books that could teach me about that. I came across two books that looked promising and checked them out at my local library. They provided a wealth of information and many things rang true to me.

In her book The Hormone Reset Diet, Sara Gottfried explains the different functions of each hormone and what happens when they are adversely affected by things like poor diet, too much stress, bad sleep habits, and even environmental factors. Taking the survey at the beginning of the book helped me pinpoint where my problems were and with which probable hormones, which gave me a springboard for action.

I knew that many things wouldn't be an issue for me, like alcohol or caffeine, but others, like sugar, gluten, and dairy, would be very difficult. Going off sugar wouldn't be too bad--I'd done that plenty of times in my life--but I'd never tried to go off all gluten or dairy products. I was a little apprehensive about trying something so drastic, but the more I read and listened to my body and thought about the results I wanted, the more I felt that this was something I needed to do. Knowing that "diets" are so often ineffective or harmful because people don't/can't maintain them, I suspected that many of the changes I made needed to be permanent. So I needed to commit myself to being all in. While my kids didn't like the change in routine (though the food I made for them didn't change much), my husband was very supportive, which helped a lot. Everyone needs a cheerleader and sounding board when they're making a significant change like this!

Gottfried's approach seemed a bit overwhelming at first, but as I became more acquainted with it, I realized that she takes it one thing at a time, which helps it seem doable--particularly for women, for whom this diet is geared toward. In other words, rather than going "cold turkey" on everything at once, you give up one thing at a time in three day increments. So, while you are further restricting yourself every three days, it's still easier than restricting everything all at the same time. For example, the first reset you go meatless (red meat) to reset your estrogen and the second reset you go sugarless to reset insulin. The third reset is for leptin, which I suspected, for me, was broken, or at least limping along. (Leptin is the hormone that helps you know when you're satisfied and should stop eating.) I'd never restricted fruits before, so that was definitely something new for me and I started feeling the deprivation that is common at the beginning of a new diet. As it turned out, that was a feeling that was to remain my almost constant companion for about two weeks, as I gave up grains and dairy in turn. Those first two weeks were definitely the hardest as I dealt with things like regular hunger, fuzzy thinking, and light-headedness, and I have to admit that wasn't a very fun time in my life. But I was committed and just kept plugging along, focused on my goal.

One thing to be wary of in learning about new diets is their claims about how much weight you can lose in a specified small amount of time. In this case, it was 15 pounds in three weeks. That was how much weight I initially wanted to lose and the idea that I could in less than a month kept me going. But what such claims don't factor into account is that everyone's bodies are different and respond differently and at different times. So in my case, I wasn't way overweight (just uncomfortable in my own skin) and wasn't eating the traditional bad American diet. I already had many good health and diet habits that I had maintained for years and this reset diet wasn't going to magically melt off my extra pounds in three weeks. That was kind of a hard lesson to realize. In fact, it actually took me two weeks to lose two or three pounds! (As I recorded in my food journal, "I must have been eating better than I thought.") What kept me going--and I think this is critical in any diet change--is that I felt better. My stomach was flatter than it had been in a long while, I didn't feel bloated or gassy any more, and I no longer had an energy crash after lunch every day. So I knew something was working.

Another factor in creating a lasting change in diet, losing weight, and/or improving your fitness level is keeping a record. I learned that 1) keeping a health journal or diary and 2) recording what you eat for every meal is crucial to success. The first provides perspective--the ability to look back and see that yes, real progress has been made, even if not in the ways you expected. It also gives you a place to write your goals so you can see them regularly and remember why you're doing this--and reach them! The second provides accountability. Recording what you eat is a small (and often inconvenient) thing to commit to, but when you know you're going to have to record that snack or sweet, it does make you pause and consider if you really need it or if you could make a healthier choice.

On August 12, 2019 I wrote in my food diary: "My goal for this reset is to lose 15 pounds, to feel more energetic throughout the day, to be able to sleep better (consistently), and to feel more comfortable and confident in my own skin (not so self-conscious). Also, to have greater clarity of thought."

By August 18th, I had found an app for my phone that helped immensely in accurately recording my foods and their carb, calorie, and protein amounts to help me stay on track. Trying to find all that information online for each food was just way too time intensive! I had also learned that eating a pound of veggies a day was harder than I expected. Typically our family dinner is focused around vegetables (we still get a Bountiful Basket each week), so I thought I was already eating quite a bit of veggies. But making an effort to eat a minimum of three cups of vegetables a day has really changed things for me. Now I truly love vegetables in a way I never have before and I want to eat them at every meal and miss them when I can't. I even like beets now (when I used to hate them)! It really is true what Gottfried says about our taste buds regenerating every two weeks. In two weeks I had trained my body to want more healthful foods and my taste buds regenerated to agree with those desires so that I enjoyed my improved diet more than I thought possible. I learned that it is possible to survive without cheese and re-learned how good lemon/lime water is for those times when I want to snack but need to hold off.

Throughout this hormone reset experiment the word "nourish" kept coming to mind. I felt like the varied foods I was eating nurtured my body in a way I'd never experienced before and it made me feel that I loved and was taking care of myself. Instead of just eating what I knew would most fill me up and keep me full longer (namely a lot of whole wheat products), I was eating what would nourish my body with a variety of nutrients.

One big thing I focused on quite well for a while (and need to get back to) was my sleep. Science has proven that good sleep fosters healthy weight and I have long known how important adequate sleep is to my personal health and wellness. Gottfried recommends helping the mind and body prepare for sleep by taking nightly baths with epsom salts and essential oils. I've always been a shower person, but I really enjoyed getting back to baths and allowing myself that time to slow down and unwind. As the mother of five, it's not always possible to arrange this, but when I can do it it's a helpful routine--part of the "nourish" concept.

I did learn that keeping carbs to 75 g per day was very difficult and I hated feeling like carbs were the enemy. After some time I upped my limit to 100 g and that was much easier. I add fiber powder to my breakfast shake each morning but otherwise I prefer to get my fiber from foods in their natural form--which really seems impossible when you're keeping carbs to 75 g a day!

About this time I felt I should incorporate some of what I learned in the second book I checked out from the library, The Adrenal Reset Diet by Alan Christianson. I have always understood the importance of complex carbs and whole grains and their health benefits, and I didn't want to deprive my body of that. Christianson's focus is on strategically increasing carbs throughout the day so that dinner contains much more carbs than breakfast, since carbs increase cortisol output, which naturally helps our bodies prepare for sleep. (Did I mention how important quality sleep is to a healthy weight?)

Not surprisingly, I learned that I had been eating too much sugar and that I need to keep sugar and breads to a minimum because they are "avalanche foods" for me--meaning they are foods that, once I start eating, I have a hard time stopping or eating in moderation. And I learned that while 100% whole wheat bread is the best bread choice (which I've eaten all my life), it's still basically "refined" when it comes to how the body processes it, as opposed to eating whole wheat, brown rice, quinoa, etc, which are eaten in their natural state.

Even though I have lost those 15 pounds I wanted to at the beginning, I would still like to lose another five or more to get back to the weight I was when I got married. I'm not totally sure that's possible, but I think it might be. I figure as long as I keep getting back on the bandwagon when I fall off and keep making an effort to continue exercising five days a week and being as active as I can, nourishing my body as well as I can, my body will do what it should do. In the meantime, I have quietly reveled in the accomplishment of losing three inches around my hips and dropping 2-3 pant sizes (depending on the pants--since sizing practices have changed over the years). I am thrilled to have a little "thigh gap" back and to have a better body image and food relationship.

So the quest continues... Onward and upward!

Townhouse Gardening--What I've Learned

2016-09-20T15:23:00.000-06:00

This is my first post in two years and three months, so if you thought I was finished with this blog, you're not alone! Life just got too busy for me to spend much time at the computer and I've been focusing on other things. But as fall approaches and I realize my gardening is drawing to a close for the season, I have been reflecting back on how far things have come and how much I've learned this past year about what I call "townhouse gardening." We never thought we'd end up in a townhouse, but it has been a blessing in many ways. However, when I first saw this tiny courtyard and realized my dreams for land would have to be postponed, my heart sank. Ugly rocks and cement was all I saw and it seemed too small to do anything with. Happily, over time my vision expanded as my imagination saw how it could be more.

So if you, like me, want to garden but have only "a small bit of earth," read on... (See my list at the end of things learned so far.)

After building and filling a Square Foot Garden box (always a staple in our gardens), I turned my attention to other potential garden spots, focusing on areas that receive a lot of sun. I decided on three places and we cleared them of rocks.

Two of the areas are shown in these first three pictures: the fenced-in place to the right of the stairs, and the area to the left of the front door. Thankfully, my husband was able to do most of the digging to loosen up the sad soil that has been smothered in rocks for who knows how long. (Now we're working on improving the soil, which process will include clearing another area soon for a compost pile.)

Five months ago I planted quite a few strawberry plants in this section--a total experiment, since summers are so hot here (triple digits for three or four months in a row). While most of the plants survived, they didn't get much bigger, so I recently opted to add other plants for ground cover and additional aesthetic appeal. Hopefully they'll spread well next spring and fill out this area.

At the back I added two lavender plants that smell lovely.

And interspersed among the strawberries I planted these fun sun roses. (The mesh effectively prevents the neighbors' cat from using this as a litter box.)

Last year I planted several things in buckets and some did better than others. This year the chard and basil (which was a volunteer) have done well all season. After my oldest daughter tried flowers from seed without enough success, we opted to fill them with flower plants instead. We have especially enjoyed the vinca, which has continued to bloom all summer and thrives in the high heat as long as we water it well every day.

In the plot to the right of the stairs I planted more strawberry plants, which have thrived there. (Yay!) My second daughter planted sunflowers here as well, which are so fun to watch grow.

To the left of the stairs, for the second year, I planted tomatoes--with cilantro in the middle. It was very interesting and gratifying to see how much better the plants grew this year, after a winter of adding ash and charcoal to the soil. We'll keep working on it for next spring.

A couple months later later, the cilantro had grown taller than the tomato plants (here it is going to seed).

Behind the tomatoes we planted a row of marigolds for pest control and added beauty and they thrived beautifully in the early summer. Marigolds are always a great one to plant from seed!

In the garden box in front of the woodpile I first planted tomatoes and a pepper. Unfortunately, cockroaches ate up the pepper plant as well as everything else I planted there, except for tomatoes, squash, and some stevia. So I will be taking other measures next year, to protect against those beastly bugs.

The tomato plants grew rapidly and thrived here, soon growing as tall as the woodpile.

Tomatoes plumping up!

And, while this is a poor picture, it shows how tall our tomato plants are now--taller than the fence behind it and nearly as tall as me!

So here are the five main things I have learned about townhouse gardening:

1) Any improvement, no matter how small, makes a big difference quickly.

2) It's less stress, much less overwhelming, and takes less time than a yard does (of course).

3) It's less expensive to overhaul and maintain.

4) It's easier to keep track of everything and know how each plant is doing.

But here is the most important thing I've learned:

5) If I can still garden with this small space, just about anyone can! No excuses! :)

Carrot Cake

2015-06-21T15:30:00.000-06:00

Originally posted five years ago, this family favorite recipe has undergone a few changes over the years. It is even better now (in our family's opinion) by the substitution of honey for sugar and, in the frosting, raw sugar for powdered. Besides being delicious and satisfying, it also uses lots of carrots for those times when I need to use a lot up. And what a lovely way to eat carrots! (Zucchini can also be used with the carrots or in place of them.)

Original recipe from my Better Homes and Gardens Cookbook, p. 159:

Best-Ever Carrot Cake

4 beaten eggs
2 c. whole wheat flour
1 c. honey (or a little more, if you like your cake sweeter)
2 tsp. baking powder
1 tsp. cinnamon
1/2 tsp. baking soda
3 c. finely shredded carrots and/or zucchini (lightly packed)
3/4 c. oil

Allow eggs to stand at room temperature for 30 minutes. Meanwhile, grease and flour 9 x 12" cake pan.

In large mixing bowl, stir together flour, honey, baking powder, cinnamon, and baking soda.

In medium bowl combine eggs, carrots, and oil.

Add egg mixture to flour mixture; stir until combined. Pour batter into prepared pans.

Bake at 350 degrees for 30-35 minutes or until toothpick inserted near centers comes out clean. Cool thoroughly.

Top with cream cheese frosting:

Cream Cheese Frosting

4 oz. cream cheese, softened
1/4 c. butter, softened
1 tsp. vanilla
A couple cups of raw sugar, to taste

Spicy Chicken Stew

2015-04-28T14:05:00.001-06:00

This is a brand new recipe for our family and already I see it making its way onto our Family Favorites list. We all loved it! It has the perfect mix of spices to make it delicious and interesting bite after bite. I found the recipe here and love how I can change it up each time by using whatever vegetables I need to. (In this case I didn't have carrots but needed to use up some celery and summer squash, to add to the frozen corn.)

The original recipe makes this in the crock pot, but could just as easily be made on the stove top. It would also be yummy without the chicken.

Depending on what's available I have served it with cheese, sour cream, salsa, cilantro, avocados, and tortilla chips.

Note on spiciness: For our family's tastes I have found that half the amount of spices is more than sufficient. If it ends up too spicy I add canned tomatoes and/or tomato sauce until it's more mild.

Spicy Chicken Stew

2 baking potatoes (about 1 1/2 lb.), peeled and cut into chunks (3 1/3 c.)
1 (10 oz.) package frozen sweet corn
2 stalks celery, chopped
2 carrots, peeled and cut into chunks (1 c.)
1 onion, thickly sliced
2 cloves garlic, minced
1 (12.5 oz.) jar salsa
2 tsp. kosher salt
1 1/2 tsp. ground cumin
1 tsp. chile powder
1/2 tsp. black pepper
1 skinless, boneless chicken breast, halved (about 1 lb.) and 4 skinless, boneless chicken thighs (about 10.5 oz.) (I used home-bottled chicken instead, which also gave me the broth I needed.)
2 1/2 c. chicken broth

Place potatoes, corn, celery, carrots, onion and garlic in slow cooker. Stir in salsa, salt, cumin, chile powder, and pepper. Distribute chicken evenly on top of vegetables and pour chicken broth over chicken. Cover slow cooker and cook stew on high for 4 hours.

Transfer chicken to a plate and shred with two forks into bite-size chunks; return to slow cooker. Serve warm.

Bean Salad Salsa

2015-03-05T07:00:00.000-07:00

When a friend of mine brought our family some chips and this "salsa," I knew I had to have the recipe! Each of my kids even likes it--and they're not all fans of beans, bell peppers, or onions--so that really says a lot! Even though it's a new recipe for us, it has already made its way firmly into the Family Favorites category. I replaced the white sugar with honey, omitted the hot pepper sauce, and didn't have cannellini beans, but made no other modifications. My friend prefers to half the oils: I like it either way. The original recipe can be found at allrecipes.com.

1 (15 ounce) can black beans, rinsed and drained
1 (15 ounce) can kidney beans, drained
1 (15 ounce) can cannellini beans (or another kind), drained and rinsed
1 green bell pepper, chopped
1 red bell pepper, chopped
1 (10 ounce) package frozen corn kernels
1 red onion, chopped
1/2 c. olive oil
1/2 c. red wine vinegar
2 Tb. fresh lime juice
1 Tb. lemon juice
1 Tb. honey
1 Tb. salt
1 clove crushed garlic
1/4 c. chopped fresh cilantro
1/2 Tb. ground cumin
1/2 Tb. ground black pepper
1/2 tsp. chili powder

In large bowl, combine beans, bell peppers, frozen corn, and red onion.

In small bowl, whisk together olive oil, red wine vinegar, lime juice, lemon juice, honey, salt, garlic, cilantro, cumin, and black pepper. Add chili powder and season to taste.

Pour olive oil dressing over vegetables. Mix well. Chill thoroughly, and serve cold.

"Do You Use Agave?"

2015-02-11T07:00:00.000-07:00

I get this question all the time when people find out that I don't use regular refined sugar anymore.

The short answer is, "No."

A slightly longer answer is, "I haven't ever felt the need because I'm used to using honey, which we always have a supply of" (gratefully).

And here is the long answer:

Agave isn't as healthful as many people believe. For one thing, many types of bottled agave nectar call it "raw" when, in fact, it is heat treated and therefore does not still contain its enzymes and nutrients--unlike actual raw honey (which is what I use). And also unlike raw honey, agave syrup is not a “whole” food, but rather a fractionated and processed food. In fact, the way it is processed is similar to how High Fructose Corn Syrup is processed! (link)

The reason agave nectar is touted as "low glycemic" and therefore better for diabetics, is because of "the unusually high concentration of fructose (90%) compared to the small amount of glucose (10%)." Interestingly enough, "Nowhere in nature does this ratio of fructose to glucose occur naturally." This article lists 9 ways that fructose is actually bad for the body and can lead to serious health conditions, since it has to be metabolized by the liver (instead of by every cell in the body, like glucose is).

Even Dr. Oz, a year ago, retracted his endorsement of this sweetener for the reasons mentioned above (see article here) and urges consumers instead, "to use the smallest amount [of agave] possible."

This site even makes the shocking statement that, "Agave nectar may just be the unhealthiest sweetener in the world. It makes regular sugar look healthy in comparison… and that is saying something."

Indeed.

New Information on Daily Aspirin Intake

2015-01-21T07:00:00.000-07:00

I just read this in the news and thought I'd pass along the information for anyone who missed it. The basic lowdown is: "Someone taking aspirin with a low risk for heart attack or stroke can cause more harm than good." If you are at risk, taking aspirin daily can improve your situation, but if not, don't take it daily. See the above link for details.

The Origins of the "35"

2015-01-13T10:35:00.001-07:00

Last month I turned 35 and have been thinking about the origins of this blog, which began in 2010. It all started (as you can read here) when, in our lean Cincinnati years, people would learn that I spent only $35 a week on groceries (which often included other household items, like toilet paper or cleaning supplies) and wondered how on earth we, as a family of four, managed to survive on that. As I realized there was a genuine interest in learning to live and cook this way and that I might have a valuable thing to share, I finally accepted the challenge to blog about it. And thus Katrina's Kitchen (katrinaskitchen35.blogspot.com--note the "35") was born.

To be completely honest, it was a great relief and a joyful blessing when my husband finished graduate school, obtained a full-time job, and we no longer had to live like church mice. (It was much less stressful being able to spend even $50 a week on groceries, then, because I had so strictly adhered to the $35 for so long.) I joyed in thinking about not having to live quite so frugally anymore.

And then 2013 happened. And 2014.

So in 2013 we moved across the state to live with my parents and young siblings for almost a year and a half while we worked to get our feet under us again, and a few months ago we were finally able to buy a home of our own again. While that is a blessing for which we are very grateful, things are very lean once more. Because of our experience in Cincinnati, earning less than $1,000/month, we are hopeful we can do it again, however, even though we are now a family of six. And part of making that possible is reverting back to my $35 a week grocery budget.

So how do we do that? Once again we have WIC, which is surprisingly helpful, are able to get weekly Bountiful Baskets, and are using food storage. That's really all there is to it. I cook almost everything from scratch, buy according to what's on sale any given week (or don't buy much at all some weeks, when not much of what I use is on sale) and we eat pretty well. Nothing fancy, but nearly every recipe on this blog is made with ingredients from the above sources. So, lots of vegetables, supplemented with wheat, brown rice, whole wheat pasta, and beans. When there's a good opportunity outside of my regular grocery stores for bulk items that are being trucked in, such as frozen chicken or ground beef, I take advantage of that, too, and stock up my freezer.

We would totally qualify for food stamps, based on our income right now, except that we have too much in savings. Since that money is in savings, we don't consider it available and forget we even have it. But the government can't overlook it, so we don't qualify for assistance. While that makes it difficult for us, it also forces us to be independent, which we prefer to be anyway. It just means we have to adhere more strictly to our budget, pray more, count our blessings, and hope for a more generous future while we keep moving forward with faith.

In Gratitude for Good Nurses and Modern Medicine

2014-12-17T14:32:00.000-07:00

My new baby is now seven weeks old and as I think about everything that happened throughout my pregnancy and labor and delivery, I feel a great sense of gratitude. This was my fourth pregnancy and I thought I knew what to expect, but it ended up being the hardest and most complicated pregnancy I've had. Nothing major, as it turned out, but a lot of unexpected things. All those things made me grateful--again--for the blessings of modern medicine. I don't always agree with how things are done in mainstream medicine and believe it's important to educate myself about all things health related, whether Eastern or Western, herbal or pharmaceutical. But because of my body's inability to produce enough oxytocin--or whatever it is that prevents me from dilating naturally--I have to give birth in a hospital, hooked up to a "Pit" drip. (See a detailed post on this topic here.) Knowing how close to death my maternal ancestors came during childbirth who had this same problem, I am grateful for Pitocin every time, even though everyone tells me it makes the contractions much worse. Without it, I would not have been able to have otherwise natural deliveries. This is just one aspect of modern medicine that I am thankful for.

I am thankful, too, for another wonderful Certified Nurse Midwife (my fourth) who is so caring and respectful, knowledgeable, and experienced. I am grateful to have options in modern medicine and be able to decide whether I want an OB/GYN or a CNM to deliver my babies at the hospital. I have always had great midwives and OBs whom I can trust with my care.

There are also many, many good nurses out there who make a positive difference in the lives of their patients. Some of my favorite people are nurses, including one of my sisters, and I know how much they do--very often beyond the call of duty--for those in their care. Such was the case this time with my baby's nurse. After the baby's initial feeding shortly after birth, she couldn't seem to latch on again. I tried not to worry, as I remembered how sleepy my other three babies had been the first couple days after birth. And, just like them, this one had also swallowed a fair amount of fluid before she was born. In my experience this was all "normal." But her nurse didn't accept these normal problems. Not only did she work with me and the baby for quite a while to get her to latch on when she really preferred to sleep, but the nurse also worked with her in the nursery. Because I couldn't sleep with the baby in my room, since she coughed and spit up fluid about every 10 minutes, I opted to have the nurses take her to the nursery in between feedings. It was such a relief to be able to give my baby into their hands for a couple of hours at a time, knowing she would be well taken care of while I got some much needed rest. And while that first nurse was on shift, she worked with my baby in the nursery, getting her to spit up a surprising amount of fluid. Her theory was that because the baby's stomach was full of fluid she felt no need to eat. I think she was right. By the time her shift ended, my baby was latching on again and starting to eat as if she were hungry. And by the time we left the hospital, she was actually 2 oz above her birth weight, which has never happened before with any of our other babies. I attribute it all to this diligent nurse who took a personal interest in my baby and determined to figure out the problem and fix it if she could. What a blessing it was to actually have my baby latching on well and gaining weight as we returned home! I felt like that got us on the right track from the beginning, which has made all the difference. I will always be grateful to that nurse.

So here's to all the good health care providers who are invested in improving the lives of those in their care, and here's to all that is good and helpful about modern medicine.

Turning a Breech Baby

2014-10-20T07:00:00.000-06:00

A couple weeks ago, when I was 36 weeks pregnant, I had a doctor's appointment and found out my baby was still in a transverse position--breech, to be exact. This is my fourth baby and I've never had a problem with positioning before, so I was discouraged. I was informed that my two options were to schedule a c-section or to set up an appointment at the hospital for an ECV--an external cephalic version. That decision was a no-brainer for me, as I want to avoid a c-section if at all possible. But later at home, as I read over the educational literature about ECVs, that wasn't something I felt totally comfortable with either. Although I know ECVs have been done for decades (and, in fact, my mom had it done during two labors), it seemed like such a harsh procedure and, even more disheartening, its average success rate is only 58%. I hesitated to put the baby and I through that to not even have it work, although I was willing to try it if that was my only way to avoid a c-section.

One friend sent me this link to a YouTube video of a lady who teaches a few different positions and exercises to use (and some to avoid) to help the baby turn. She has successfully turned all of her own babies and what she said made sense. I tried everything, though, and most of them made me either very sore by the end of the day, or very uncomfortable while I was doing them. I was willing to keep at it if it would help, but then I found out another option.

When a few friends recommended a local chiropractor, urging me to go see him because they knew how successful he was in turning breech babies, I agreed to give him a call. I set up an appointment and read up on the Webster Technique. Suddenly I was excited with the possibilities. I have a case of slight scoliosis and have seen a couple different chiropractors over the years for headaches, neck, and back pain. I knew that stress settles in my neck and shoulders, that pregnancy takes a toll on my back, that the strain of our recent move couldn't have helped the situation, and that it had been about a year and a half since I last saw a chiropractor. In other words, it was probably about time. And this particular chiropractor specializes in infants and pregnant women; definitely a plus.

As I learned more about the technique and thought about what chiropractic adjustments do and how they help, it made perfect sense. A lot more sense to me, in fact, than forcing the baby into the correct position when something is not right. I understood why, if my pelvis was not aligned correctly, the baby would have a hard time rotating correctly. And, as it turns out, that was exactly the case. The chiropractor found out that the left side of my pelvis was not lined up with the right side at all, and a ligament on the left side was extremely tight. He helped that to loosen up and then adjusted me all the way from my neck, down my spine, to my pelvis. I certainly felt straighter after that! And I was encouraged to learn that my chiropractor's success rate is 95% for breech babies turning after the technique is done. That's a whole lot better than 58%! Plus, the chiropractor told me that many women experience faster, easier labors as a result of everything being aligned correctly. That makes sense too. I hope I'll be included among that statistic!

I was quite sore and achy the rest of the day, as expected, but felt good the next day, and within a couple days started wondering if the baby had rotated because I couldn't feel her head on the right side anymore. The next week at my doctor's appointment, my midwife (CNM) confirmed my suspicions: the baby had turned! I was so happy and relieved to know she is now head-down. Now I just have to see the chiropractor once a week until I deliver, so he can check to make sure I'm still aligned and to make any minor adjustments. This (the second) week I looked pretty good, so I don't anticipate any more major adjustments. And now that the baby's head is pressing where it should be, maybe my body will actually ready itself for delivery soon. Here's hoping!

Baked Honey Sesame Chicken

2014-09-19T07:00:00.000-06:00

This chicken recipe is so good it became an instant hit! I found it at therecipecritic.com and only made one modification (sucanat for brown sugar). Yum!

Baked Honey Sesame Chicken

4 chicken breasts
1 c. cornstarch
3 eggs
salt and pepper
1/4 c. canola oil

Sauce:
1/2 c. honey
3/4 c. soy sauce
1/2 c. ketchup
1/4 c. sucanat (or raw sugar)

1/2 c. rice wine vinegar
1 tsp. sesame oil
1 tsp. minced garlic
1 Tb. cornstarch
sesame seeds for garnish (omitted this time, but I want to use them next time)

Preheat oven to 325 degrees. Cut chicken breasts into bite-sized pieces and season with salt and pepper.

In separate bowls, place cornstarch and slightly beaten eggs. Dip chicken into cornstarch then coat in egg mixture. Can also put chicken pieces in gallon size bag and shake to coat.

Heat canola oil in large skillet over medium-high heat and cook chicken until browned. Place chicken in 9 x 13 greased baking dish.

In medium sized mixing bowl, combine honey, soy sauce, ketchup, sucanat, rice wine vinegar, sesame oil, minced garlic, and 1 Tb. cornstarch. Pour over chicken and bake for 45 minutes or until chicken is cooked through.

Stir chicken every 15 minutes to coat with sauce.

Budget Saver Tip #37: Paperback Swap

2014-09-16T07:00:00.000-06:00

It's been ages since I wrote a budget saver tip! This tip is something I've been enjoying the last several months but first learned of years ago. (And if you're not a bookworm, like I am, this tip won't do you much good. Although, you could always pass it along to someone else...)

My family has always been a regular patron of the local library and I hardly ever bought books until recently. Now my library is farther away and often doesn't have the books I need right on the shelves--and I don't always plan ahead to order in what I want (because sometimes it's fun just to browse). It's been a bit frustrating. However, my city also has a lot more yard sales than where I've lived previously--and better quality yard sales--so I've been picking up books in great condition that I already know are excellent to add to my family's collection. I've found many, many great books this way for 25 cents to $1 (I don't typically buy them if they're more than that) and often use them as Christmas and birthday presents. Now, I'm not one for collecting things and I regularly purge our house of things we haven't used/worn/missed for the past year, but books are my exception. Because books bring me such pleasure, can be read with other family members (which equals quality time), and can be read over and over, I consider them an investment, not something that just takes up space.

So here's where Paperback Swap comes in. At the aforementioned yard sales, I've started my family's collection of some of my favorite series. But I can't always find every book in the series at the same time. So I joined Paperback Swap to see if they had some of the ones I was missing. They did! And they have a system set up so you can add books to your wish list and then when they show up, you get an email notification so you can order it while it's available. Slowly but surely I'm completing our collection of a few different series (as well as other well-desired books).

For those of us on a tight budget, here's the nice thing: There is no charge for joining Paperback Swap. All you have to do is offer 10 books on the system--and most books are accepted as long as they're in good condition. When my mom and I scrounged around for books we had but didn't want or need anymore, we easily came up with enough to get me started. Once you've posted your 10 books, you get two free book credits to use immediately. And one book credit is good for one free book! By the way, Paperback Swap also has textbooks, audiobooks, and DVDs, and they have hardback books as well as paperbacks. So if your experience is like mine, you'll post your 10 books online, request two free books to be sent to you, and while you're waiting for them, other members will start requesting the books you've posted. Then, you just have to package those books, take them to the post office, and pay postage (which is usually under $3 each). Once the recipients receive the books you sent, you receive one credit per book and can order more books! It's a wonderful cycle that I have had a lot of fun with, and from a monetary standpoint it has been worth it for me to be part of.

Italian Pasta Salad

2014-09-12T14:08:00.000-06:00

I first fell in love with this salad about three years ago, but forgot about it over the past year. Last night I finally made it again and it was lovely. There is just no substitute for fresh basil! Here is a revamped version of the recipe, updated with pictures:

Original post 6/11-- During the summer I seem to be drawn more toward pasta salads than at any other time of the year. Maybe it's the fact that they can be prepared without heating up the oven (and the house), or that they can be eaten cold. Whatever the case, I know I'm not alone in this summertime trend.

In my search for a new pasta salad recipe last week, I found this one at Disneyfamily.com. I changed a couple things to make it a little more kid-friendly, and I thought it was superb. Especially with the fresh basil from our garden...!

Italian Pasta Salad

1 pound dried pasta shapes (fusilli, orecchiette, penne)--I use whole wheat pasta, whatever variety
2 pounds tomatoes (around 6 medium) roughly diced
1/2 to 1 pound fresh, water-packed mozzarella, cubed--I just used regular mozzarella
1/4 c. balsamic vinegar--I used 1/8 c. white vinegar
1/2 c. olive oil--I used less than this the first night we ate it, but on leftover night I had to add a bit more, since it had gotten a bit dry
1 clove garlic, pressed
1/2 tsp. mayonnaise
1 tsp. kosher salt (or half as much table salt)--I use Real Salt
freshly ground black pepper
1 packed cup basil leaves, washed, spun dry, and slivered
1/3 c. toasted pine nuts--I've never had these to add to the recipe, but I'm sure they would be good

Cook pasta until just done.

Meanwhile, prepare tomatoes and cheese and put them in very large bowl.

Whisk together vinegar, olive oil, garlic, mayonnaise, salt, and pepper to taste; mayo will help keep oil and vinegar from separating.

Drain hot pasta and shake dry, then add to bowl with cheese and tomatoes and stir with
rubber spatula to combine. (I let my pasta cool for a while before mixing it with other ingredients.)

Add about half the dressing, stir again, then fold in basil and pine nuts.

Now taste pasta, and add more dressing and salt, if needed. If you have time, cover it and let it sit at room temperature for an hour or so to let flavors blend and to let pasta absorb some of the juice that will come out of the tomatoes. Taste just before serving and re-season as necessary. (Original recipe says not to refrigerate because it might change consistency of pasta, etc, but the second time around, I thought it was almost as good as the first time.)

Fresh Fruit: Good for your Tongue AND your Heart

2014-09-04T12:06:00.000-06:00

Truly, is there anything better than fresh fruit, in season? Now that our peach and nectarine season is past (one of my favorite parts of summer), we're into pear season. And oh, are they delectable!

They're such gorgeous, curvy fruit, especially when they're just beginning to develop a blush. I just couldn't resist doing a photo shoot. :)

Almost too pretty to eat... Almost.

Oh, and then there are the fresh grapes, cantaloupe, other melons, etc. Yum!

If taste and beauty aren't enough, the health benefits of eating fruit should be! A new study from the UK states that when it comes to fruit, "Scientists have found that consuming a portion and a half can lower the chances of suffering the deadly condition [heart disease] by up to 40 per cent. And the more fruit you eat the better--with the benefits increasing as servings grow."

Not only that, but "the researchers also found that people who consumed fruit more often had significantly lower blood pressure."

"This study adds to the growing body of evidence that shows the more fruit and vegetables we eat the better our heart health. Even eating just one more portion a day helped lower the risk of cardiovascular disease, which should give us all that extra incentive." (link)

Summer Squash Alfredo Pasta

2014-08-28T16:26:00.000-06:00

With the abundance of garden produce every summer always comes lots of squash--although not too much this time, because we didn't overplant. :) But I had several summer squash that needed using at once, so I decided to try something new. It was a success!

Summer Squash Alfredo Pasta

I just threw together the following:

Cooked whole wheat pasta (about 26 oz. uncooked)
5 or 6 medium-sized summer squash, diced and cooked
Homemade Alfredo Sauce--my favorite homemade Alfredo sauce can be found here, but I included it below for convenience:

Light Alfredo Sauce

2 c. milk
1/3 c. (3 oz) cream cheese
2 Tb. flour
1 tsp. salt
1 Tb. butter
3 garlic cloves
1 c. grated Parmesan cheese (I used the real kind)

Toss milk, cream cheese, flour, and salt in blender (I love how easy this part is!)

Process until smooth and set aside.

In non-stick sauce pan, melt butter on med-high heat and add garlic.

Let garlic saute for about 30 seconds, being careful not to burn it. It should be nice and bubbly.

Add milk mixture to pan. Stir constantly for about 3 or 4 minutes or until it just comes to a simmer. Keep stirring and let it cook for a few minutes more. It should be much thicker now.

When nice and thickened remove pan from heat. Add cheese, stir it up, then cover immediately. Let stand for at least 10 minutes before using. It will continue to thicken upon standing. Also, if you have leftovers in fridge, sauce will thicken almost into a solid; just re-heat and add a little milk.

Creamy Tomato Soup

2014-08-25T07:00:00.000-06:00

A couple weeks ago we had garden tomatoes coming out our ears! I didn't have time to can and didn't want to put any more diced tomatoes in the freezer either, so I decided to make a huge pot of tomato soup. I've done this before but never found a recipe we just loved. So I asked my friends on Facebook and was referred to the recipe on Our Best Bites. I tried it and it was a big hit! So this has instantly become our family's default recipe for homemade tomato soup.

Note: This time I modified it as indicated in italics, but I may try it other ways when we have other ingredients.

Creamy Tomato Soup

1 Tb reserved oil from sun-dried tomatoes, or olive oil (I used the latter)
1 c. chopped onion
¾ c. shredded carrot
4 cloves garlic, minced
1 tsp sugar (I used raw sugar)
1 tsp kosher salt
1/4 tsp pepper
1 Tbs dried basil
1/2 tsp dried oregano
2/3 c. sliced sun-dried tomatoes, packed in oil (I would love to try this some time but didn't have it.)
2 (14.5 oz) cans diced tomatoes, undrained (This is where the fresh, homegrown tomatoes came in for me--not canned this time of year.)
1 (14oz) can chicken broth
3 oz reduced fat cream cheese

optional: 1/2 tsp red pepper flakes

optional: Parmesan cheese and fresh basil for garnish

Place oil in large saucepan over medium heat. Add onion, carrot, and garlic, and cook for 3-4 minutes or until vegetables are tender, stirring often.

Add sun-dried tomatoes (if using), canned tomatoes, chicken broth, (raw) sugar, salt, pepper, oregano and basil. (If adding red pepper flakes, add now.)

Bring soup to boil, reduce heat to simmer. Cover pan and simmer for 30 minutes.

Remove from heat. Place soup in blender (do this in 2 batches if necessary)--or I highly recommend using an immersion blender. Add cream cheese. Process until smooth.

Add additional salt and pepper to taste and then divide soup among bowls. Garnish each serving with a sprinkle of shredded Parmesan cheese and fresh basil leaf, if desired.

Blue Cheese Herb Spread

2014-07-08T07:00:00.000-06:00

I found this recipe in a small allrecipes magazine (p.16) I received and I just had to try it. I figured with this combination of herbs, cream cheese, and blue cheese, I had nothing to lose. Result? Wow, it was just as I hoped! One of the best cheese ball-type dips I've had. And my three-year-old must take after me in his love of blue cheese because he loved it as much as I did. So this is destined to become a new favorite...

Note: The original recipe calls for 2 Tb. walnuts, which I did not include because my mother is allergic to them and I don't like them.

Blue Cheese Herb Spread

2 Tb. chopped fresh parsley (or 1/2 Tb. dry parsley flakes)
2 Tb. chopped fresh chives
1/2 c. blue cheese, crumbled
1 (8-ounce) package cream cheese, cold

Place parsley and chives in bowl, add blue cheese and mix.

Place cream cheese in bowl of food processor (or small mixer) and process until smooth.

Add herb mixture to cream cheese and process until thoroughly blended.

Noe: Can be made 3 days ahead and chilled, covered tightly.

In Memory of a Rooster

2014-07-03T07:00:00.001-06:00

A couple weeks ago I wrote about our batch of chickens for 2014--a baker's dozen, to be exact. And it was a good thing I accidentally bought 13 instead of 12, because our favorite one turned into a rooster. :(

I didn't even know what kind of Bantam "she" was because the girl at the feed store didn't know. (And I still haven't been able to figure that out, so if you happen to know, please leave a comment.) This little chick had such interesting coloring and I had wanted to try a Bantam, so I picked "her."

I named "her" Singer because her cheep was so much louder than her box mates', as if she were trying to sing. She grew really fast, as chickens do, and was only slightly smaller than the others.

We loved watching her "crown" change almost daily, and how it bounced and jiggled with each movement. She was truly entertaining to watch!

But, advancing into the "teenage" years, Singer turned into Punk--or "Fo-hawk," as some of the kids called him--as we began to hear him crow each morning. Our area isn't zoned for roosters, so we started asking around, trying to find someone who wanted a rooster.

Unfortunately, most chicken owners don't, so it wasn't an easy task. I advertised online on as many sites as I knew, with no results. So we did this photo shoot to always remember him by. And then my dad and husband took him to the river to become part of the food chain. At first I hadn't wanted to consider that option, but as the days stretched into weeks with no takers and he continued crowing super loud every morning, we finally grew desperate (and didn't want to kill him ourselves; he wasn't hardly big enough to eat anyway). At least with the river option, I reasoned, he could do someone some good, whether it was a snake or a bird of prey or a raccoon...

So we don't know what ended up happening with this, our first rooster, but we're grateful for the time we had to watch him grow and to be amused and entertained by his cool plumage. :)

Easy Acorn Squash

2014-06-30T07:00:00.001-06:00

In looking for a new acorn squash recipe, I came across this one at allrecipes.com. We had several acorn squash that needed using, guests were coming over, and this sounded nice and easy, as well as yummy. It was! Simple to whip up, delicious to eat, and filling to boot.

Easy Acorn Squash

Acorn squash(es), halved and seeded
1 Tb. butter (for each squash half)
1-2 Tb. sucanat or raw sugar (for each squash half)

Preheat oven to 350 degrees.

Turn acorn squash upside down onto cookie sheet. Bake at 350 degrees until begins to soften, approximately 30 to 45 minutes.

Remove squash from oven and turn onto plate so flesh is facing upwards.

Place butter and sucanat into squash. (I just sprinkled an amount that looked good; it probably amounted to about 1 Tb. per squash half.) Place squash in baking dish (so squash won't slide around too much) while baking.

Check squash after 30-45 minutes and add more time if not softened. When softened, turn on broil and brown lightly, if desired (watch closely, as this happens quickly).

Enjoy.

Steel Water Bottles

2014-06-20T07:00:00.000-06:00

Last year I vowed to myself it would be our family's last summer to drink out of plastic bottles that had sat in the hot car. I know the whole BPA thing is controversial and not everyone thinks it's a big deal, or that there is enough BPA leached into a beverage from a heated bottle to harm anyone. But I always like to be on the safe side. And who knows how much BPA is already lodged in our bodies, after years of exposure to it in so many things around us. Plus, around here where summers easily reach 115 degrees on the hottest days, that makes for a very hot car--and water bottle.

I researched my options and learned that my oldest daughter's metal water bottle was actually aluminum lined with plastic--both potentially toxic. (And really, if you're trying to avoid plastic, what's the point of having a metal bottle that is lined with the stuff?) So I learned quickly that not all metal water bottles are created equal.

In my search for 100% steel water bottles, I found AffirmWater and Klean Kanteen, both available on Amazon. Their prices are similar, so I opted for AffirmWater because I liked the simple, positive messages they carry and I believe in the power of positive thinking. I ended up purchasing five bottles (one for each member of our family), mine being the largest, since I drink the most water. I love that they all had free shipping and came with both types of caps so I didn't have to buy those separately. We know whose is whose by the different words on the outside: Inspired, Gratitude, Love, Peace, and Tread Lightly.

These bottles are heavier than plastic for sure, and much more expensive, but they're very durable, dishwasher safe, and non-toxic. As long as they're not lost, we'll have them for a good long time. And I have peace of mind now: no more BPA--at least, not in our water bottles!

P.S. I also purchased an extra large Klean Kanteen bottle as our extra beverage container for the car, since I didn't see the point of pouring from a plastic container into steel bottles whenever we run out of water on the go...

Endive au Gratin

2014-06-18T07:00:00.000-06:00

A while back, we received some endive in our Bountiful Basket. I had heard of endive but really didn't know what it was and had no idea how to prepare it. So my little sister looked up recipes and chose this one from allrecipes.com. Not all the kids loved it, but the adults thought it was delicious! The flavor of the endive in this recipe reminded me a bit of the flavor of fennel--except I liked it a lot more.

Endive au Gratin

8 heads Belgian endive, trimmed
2 Tb. butter
2 Tb. flour (we always use whole wheat)
1 c. milk
1 c. grated Gruyere cheese, divided (we didn't have any and used grated cheddar instead)
2 tsp. grated Parmesan cheese
1/4 tsp. ground nutmeg, or amount to taste
salt and ground black pepper to taste
8 slices deli-style ham
1/4 c. chopped fresh parsley

Lightly grease baking dish.
Bring large pot of lightly salted water to boil over medium-high heat.

Place endives into water. Cover, cook until tender, 5 to 10 minutes.
Place butter into saucepan, melt over medium heat. Whisk in flour, stir until mixture becomes paste-like and golden brown.

Gradually whisk milk into flour mixture, whisking constantly until thick and smooth.

Stir in 3/4 c. Gruyere (or cheddar) cheese, Parmesan cheese, nutmeg, salt, and pepper until well blended. Cook gently over medium-low heat for 10 minutes, stirring frequently.
Preheat oven broiler to low.
Drain endives. Wrap each endive with slice of ham and place into prepared baking dish.

Pour cheese sauce over endives. Sprinkle with remaining 1/4 c. Gruyere (or cheddar) cheese and parsley.
Cook endives under preheated broiler until cheese is golden brown and sauce bubbles, about 10 minutes.

Our Favorite Meatball Recipe

2014-06-16T07:00:00.000-06:00

I don't make meatballs often, but when I do, they sure are a treat! I have tried several recipes over the years, but this one from Food.com is what I like the most, hands down. Everyone in my family loves them; the savory blend of flavors really hits the spot!

Note: The meatballs can be made a little ahead and simmered in the sauce to cook, or baked in the oven (my preferred method). I have even baked them a few days ahead, frozen them between layers of wax paper, and then when I was ready to thaw them, dropped them into sauce simmering on the stove.

Our Favorite Meatballs

2 lbs ground beef

1-2 large eggs, slightly beaten
2/3 c. grated Parmesan cheese
1/2 c. breadcrumbs--or use enough to hold the meat together (If you don't have dry breadcrumbs just soak 3 slices of bread in the 1/2 c. milk.)
1 1/3-2 2/3 Tb. fresh minced garlic (or use 1 tsp. garlic powder or to taste)
1 1/3- 2 2/3 tsp. salt (or to taste, I use 2 tsp. seasoned salt)
1 1/3 tsp. fresh ground black pepper
1/2 c. milk (can use up to 1/2 c. milk)
1 1/2 tsp. Italian seasoning
1/3 c. chopped fresh parsley (or 2 Tb. dried parsley)

Mix all ingredients together in large bowl.

Shape into small meatballs by hand or using a small cookie scoop.

Stove top method: Drop meatballs into simmering pasta sauce, do not stir for at least 20 minutes or you will risk breaking the meatballs. Continue cooking in the simmering sauce for another 20 minutes. (Depending on how fast your sauce is simmering, 40 minutes total should fully cook the meatballs.) After the 40 minutes cooking time continue cooking your sauce with the meatballs in for as long as desired.

Baked method: Bake meatballs at 350 degrees for 25 minutes or until cooked through.

Chicks 2014

2014-06-12T07:00:00.000-06:00

This past spring we started another installment of chicks. We've been living with my parents and three young siblings since last summer, and their remaining five chickens are two years old now and not laying as regularly anymore. So we knew it was time for the next installment.

So, about the middle of March I went to a couple local feed stores and bought 13 one-day-old chicks. That way, when we move to our own place we can take six and leave my parents six. (I was supposed to buy 12 and somehow miscounted, but as it turned out, that was a good thing, as I will relate later.)

It was really fun to pick out so many of the cute, fuzzy little things, and especially to choose kinds we'd never had before, in addition to the Buff Orpingtons and Rhode Island Reds we're used to.

The cutest of the bunch is a tiny Bantam, which my little brother named Chipanee. We don't know what kind of Bantam she is, but she's about a third the size of the other chicks.

The others have grown up way too fast, as is normal, but Chipanee seems to just stay young and cute.

My mom has had the Barred Plymouth Rock breed for a couple years, but this is my first time with them. (The closest we came last time (in appearance) was our pretty Laced Wyandotte.)

A couple years ago when we got our start with chicks, my oldest daughter really wanted a breed that laid "Easter eggs." Unfortunately, our local feed stores at that time didn't have any (they sold too fast), so we didn't get one. But this time we got three Americaunas: two for our family and one for my parents. I didn't know the hens came in different colors; the white one is supposed to be the same breed as the dark one.

The last "new" breed I got was a Sex-Link. Not very attractive at this stage, to say the least! But she is growing into herself now (these pictures are about a month old) and looking better, and she's proving herself a sweetheart.

Zucchini Egg Bake

2014-06-10T17:08:00.001-06:00

A few months ago, my mom found this recipe on Taste of Home and we have eaten it with relish several times since then. It's very easy to whip up and is quickly making its way into our list of Family Favorites.

Modifications: We've never had marjoram and so left that out. We also found that the extra cheese at the end of the original recipe isn't needed because the dish is already so flavorful. We also modified it to be a stove top recipe so as not to heat up the oven on a hot summer day. See above link for oven-baked version.

Zucchini Egg Bake

3 c. chopped, peeled zucchini
1 medium onion, chopped
2 garlic cloves, minced
1/4 c. butter
4 eggs
1/4-1/2 c. grated Parmesan cheese
1/4 c. minced fresh parsley
1-1/2 tsp. minced fresh basil or 1/2 tsp. dried basil
1/2 tsp. salt

In large skillet, saute the zucchini, onion and garlic in butter until tender; set aside.

In large bowl, whisk eggs, Parmesan cheese, parsley, basil, and salt.

Stir egg mixture into zucchini mixture.

Simmer until eggs are completely cooked.

Note: In the stove top version, the juice from the zucchini doesn't cook off all the way (as seen in the photo), but we haven't minded the extra moisture.

Surviving the 1st Trimester

2014-05-06T17:04:00.001-06:00

(source)

The first trimester is always extremely difficult for me just to get through. And it hasn't gotten any easier with subsequent pregnancies. I thought last time, pregnant with my first boy, was the worst I'd ever felt. This time it was even worse. The extreme exhaustion and constant nausea hit me with a vengeance and I had to keep reminding myself to keep breathing and that I would survive this again. At least, I hoped I would! Each day I couldn't wait until (a very early) bedtime when I could escape my misery for several hours in sleep.

With that said, I know women who are so sick (some of them the whole pregnancy) that they have trouble keeping any food down and sometimes end up in the hospital with IV fluids. I am very grateful never to have been that bad off and greatly admire those who somehow survive such experiences.

Having used essential oils for years, I was hopeful I could combat some of the nausea with ginger, peppermint, or lemon this time. But I found out in a hurry that any smells, no matter how good or natural, didn't help at all. My sense of smell was just too heightened. So that remedy was out.

Every pregnancy, in my efforts to get myself feeling better, I learn a lot about what my body needs. Last pregnancy I learned that I was hyper-sensitive to MSG and that if I avoided it (in all its many forms), I would feel a whole lot better (see post here). After pregnancy I was no longer as sensitive but because I had already developed the habit of avoiding MSG, it was easy to maintain that healthy change to my family's lifestyle.

I am now officially in the second trimester (phew!) and have felt considerably better the last couple weeks, which has been the greatest relief in the world! But I'm noticing that certain things in foods still affect me and if I'm not vigilant I may pay for it for a day or two afterward. I'll get into that a bit later...

Because the first trimester this time around was so terribly yucky, I learned a lot about what is happening inside the body and what the body needs to recover from everything required to grow a baby. Many thanks to my friend, Emily, who supplied me with the needed information to start me on this journey! I offer these insights, suggestions, and tips in an effort to help others. I realize not everything will help everyone, but I feel compelled to share, hoping these ideas may improve another expectant mother's quality of life. (Note: The below remedies were in addition to my healthy, whole foods diet--although, during the first several weeks, diet becomes a matter of whatever I can tolerate, which isn't much):

1- First of all, in my frequent, small snacks I learned I needed salt! Often. I craved it many times a day, which is not normal for me (except during the first trimester of pregnancy). Interestingly, I learned that at about 5 weeks (see this site) the placenta begins to fill with amniotic fluid, which is of the same makeup as ocean water, even with the same minerals in the same amounts! Suddenly I understood why my body needed extra salt during those few weeks.

2- Besides salt, my body needed lots of water, of course, since it was producing that amniotic fluid. And this will continue to be the case throughout pregnancy, as the fluid changes and increases over time. I always stay very hydrated, but I noticed that water wasn't helping me feel better or more hydrated by itself. I still felt a lack of something. So learning that the amniotic fluid also contains electrolytes taught me that I needed to add electrolytes to my diet somehow. I was happy to learn that instead of guzzling sugary Gatorade or other sports drink I could get a small bottle of electrolytes to add to my water, a mere drop per glassful. It doesn't have a taste or smell, but it has made a difference for me, so I continue to drink it in all my water. (You can easily find Elete online on Amazon.)

3- I found myself craving orange juice and potatoes every day for a while there, so it was no surprise when I found out that both foods contain lots of potassium. It was therefore logical to conclude that my body was deficient in Potassium, which is an electrolyte. I felt better when I drank orange juice and ate potatoes, even though otherwise I was mostly surviving on Saltine crackers. :(

4- Another thing I learned a lot more about was cell salts. These are mineral salts that can be absorbed directly into our own body's cells to help repair cell dysfunction and restore the balance of minerals in our cells. (See this article for more information on how cell salts work.) For expectant women who can't keep food or water down, cell salts can be particularly helpful. For me, they did lessen my nausea--in fact, I'm still taking them every day for a while longer. I purchased all 12 of them (Hyland's brand) online. If you would like to know the proper daily regimen for morning sickness, please leave a comment or email me. It's a little involved but very worth it.

5- Even after doing all of the above, I was feeling more stable, though not perfect, and was concerned that with all my food aversions I wasn't getting the nutrients I needed from my food. And for the first time I also wasn't taking a prenatal vitamin because they make me sick during the first trimester and I've been trying to weed out synthetic vitamins from my family's lifestyle. So I talked to my friend, Tonya, an herbalist at the School of Natural Healing. She recommended that I take a certain number of Dr. Christopher's Vitalerbs capsules as well as wheat germ oil capsules every day. (Leave me a comment or send me an email if you would like to know my prescribed regimen.) It took me a couple weeks before I was able to swallow as many of them as I was supposed to, since I had an overactive gag reflex for a while, but once I started I could tell they were helping me. I felt a little more stable, reassured that I was getting much of the greens I needed but couldn't tolerate eating yet, and--hallelujah!--they were even helping my constipation.

6- The next thing I found that helped was having an NAET treatment (see my article about NAET here). During that treatment I wasn't at all surprised to find out that my minerals were "all out of whack." My provider balanced my minerals and I felt considerably better. Since then I haven't craved salt like I did and only need orange juice a couple times a week instead of every day. I also feel like I'm doing much better getting the nutrients I need from my food and assimilating them properly, which I wasn't doing before.

7- While I was at my NAET provider's, she also did some Emotion Code work on me (see my article here). That always helps, without fail. It also reminded me that I need to be doing the Emotion Code on myself more regularly, since I can and it works.

8- A couple weeks later I went back for another NAET/Emotion Code/Energy treatment as a follow-up to my last appointment. I was doing much better by then but was still having trouble assimilating protein. I felt like anytime I ate protein other than dairy, my whole body shut down to digest it. That is a very uncomfortable, unnerving experience! Plus, it's not convenient for a mom of three young children. My provider helped with that and I've been concentrating on adding more varied proteins back into my diet, such as (fresh) eggs, chicken, turkey, red meat, nuts, and beans. (I haven't done well with the latter yet, which used to be one of the staples of my diet, but I did successfully eat and enjoy hummus last week, so we're making progress!) I really do feel much more stable when I eat the proteins my body needs.

9- Finally, I've been noticing that I don't have a good reaction to products with processed soy, corn, or other GMO foods. We don't eat many processed foods, but for those we do eat I've been watching labels even more closely for soybean oil and ingredients made with corn--which are in almost everything. I've had to pay extra for non-GMO tortilla chips and even forego eating the delicious corn on the cob we've receive that isn't organic and therefore almost certainly GMO. Sadness... But it's worth not feeling crappy the next day.

10- The last thing that has helped recently, on days when the nausea returns, is the Sea Bands my sister sent me. I'd never used them before a few days ago and I've been impressed! They really do work to reduce nausea, and quickly. My sister-in-law wears Psi Bands during pregnancy, which are another type of acupressure band, and they really help her also. I wish I had known about them 10 years ago, when I was pregnant with my first!

So there's the saga, forever documented before I forget! I hope at least one of these ideas helps you or a woman you love who is suffering with the effects of "morning" sickness. And if it's you, hang in there! You're not alone and you will get through this. :)