5 Things you NEED to improve your milk supply

Did you know there are vitamins and herbs out there that can boost your milk supply? Most are fairly inexpensive and can be found at your pharmacy or local health food store. 

Always talk to your doctor before adding any vitamins or supplements into your daily routine. 

These are the herbs I have personally used and have had success with:

Prenatal Vitamins:

Yep, it is still important to keep taking your prenatal vitamins even after baby is born. Nursing sometimes feels like your baby is sucking the life out of you (especially at 2 am)...prenatal vitamins will help you get the important nutrients YOU need to keep up.

Fenugreek:

This is a milk supply miracle! I filled my freezer by the time my baby was 6 months old with milk, milk, and more MILK. It boosted my supply from 25 oz a day to 60 oz in a matter of weeks. My doctor recommended I take 2-3 pills 3 times a day. 

Gee Wiz! Fenugreek is used as a flavor aid in syrup. You WILL smell like maple syrup and if you don't, you aren't taking enough. 

Seriously, if you don't smell like Aunt Jamima, then you aren't taking enough and probably won't see an increase in your supply. The smell fades after a few weeks... or maybe I just got used to smelling like pancakes. Either way, it's worth the boost in supply! 

Lecithin: 

 Lecithin helps prevent the dreaded clogged duct. 

1 pill 3 times per day, and after a few weeks she cut back to 1 pill twice per day, and then eventually 1 per day. If I feel a clog coming on, I double up to 2 again for a few days and that normally takes care of things. Best kept secret in the world!! 

More Mommy's Milk Plus:

This product has saved many a nursing mom. 

Here is one success story: 

"After having an overabundance of breast milk, I made a decision (with my doctor) to start birth control.  Since I had SO much milk we did not think it would effect my supply too much.  We were WRONG.  My supply went from 8+ ounces per feeding to 1/2 an ounce.  I was DEVASTATED, but determined to do whatever I had to to get my milk supply back and continue to nurse my daughter for the full year.  

My lactation specialist suggested More Milk Plus.  Make sure get the PLUS because it is more potent.  WARNING:  It tastes TERRIBLE.  Imagine the worst shot you have ever taken.  Now x10.  That is how bad this tastes.  But, by taking this product, along with Fenugreek and lots of skin-on-skin your milk supply will increase."  

WATER:

Drink it like its your job, because if you're nursing, well... it is!

Happy Nursing!

It's Not a Diet!

Nothing motivated me more than being fed up with hating what I saw in the mirror. It had gotten really bad. It had come to the point where I would intentionally undress in my walk in closet and jump right into the tub so that I didn't have to see myself in the mirror when I showered each day. I was unhappy, I was unhealthy, and I was ashamed. I needed to make a change. Then I got pregnant, so I put it on hold again. It wasn't until I started to have complications during my pregnancy that I really decided to make some necessary changes.

I went from being 135 pounds to a solid 200 pounds in just 18 months.  I had gone from a size 6 to a 14 in that time and I had a hard time coping with my new size. I'm 5'11 so I did have more room to "share the love" but it was wreaking havoc on my emotional/mental well being.  I'm not embarrassed to admit my top weight- I'm more embarrassed to admit I let it get to that point. At first, I was constantly squeezing myself into clothes too small because I had the excuse of post baby weight and I couldn't actually admit how much I had 'let myself go.'  I stopped going out as much as I used to because I felt I looked terrible, to me I was almost unrecognizable: round face, puffy cheeks, flabby arms, saggy butt. Where had I gone wrong?  I started wearing my husband's clothes, even when we were leaving the house, because I didn't have any clothes that fit properly.  And, if I dared, I probably could have parked in the 'Expectant Mother' parking the entire time between pregnancies 1 and 2. And Still, I did nothing about my weight until March 1, 2014- 9 weeks after having a fairly serious pregnancy complication with baby number 2. 

*He is perfectly healthy as far as we know, and expected to make an appearance in the next 7 weeks*

Let me be quite clear- I'm not advocating dieting while pregnant. That is not what I have done. I'm merely documenting the positive changes I have made in order to get my health back on track. 

My first trimester was a nightmare. I was so sick that I lost 25 pounds. Not exactly what you want to do while you're incubating another little person. My second trimester wasn't a whole lot better, I was still sick all the time, and by 20 weeks I was down another 10 pounds. I was now 170 pounds. I was still unhappy, and now it was because I knew that this wasn't the healthiest way to be pregnant. I needed to make a change.

First of all, I'm making changes because I WANT TO. Losing weight and/or eating clean will not work if you're doing it for someone else.  You have to be motivated, focused and willing to work for it because it will be hard when you start out. You have to establish your "WHY," your reason for making the changes. For me, it was my health, and the health of my child. That was enough to get me going. I've found other reasons since (more energy, less cravings, better mental health, and more fulfilling relationships. Things will snowball, and what once was hard will become easier every day that you keep at it. 

My first piece of advice (and I'm not a doctor, nurse, or dietitian.  I'm just a mom with a blog who wants to feel good about my choices and the way that I look) is don't set unrealistic goals. You will be setting yourself up for failure if you expected to lose 30 lbs in a month.  It's not worth the disappointment, and it's not something you can maintain.

Always set goals that you believe you can achieve while still being healthy. Crash diets and faddish weight loss cleanses are all the rage right now. Really do the research for yourself before you start something. For me, the thing that has made the biggest impact is a product called Shakeology. It is full of super foods, calms cravings, and fills me up. I drink it for breakfast, and it really makes a difference in my day. You've probably heard a million times: breakfast is the most important part of the day. Well, I used to think sleep was more important than breakfast. It didn't get me anywhere. Do yourself a favor and START EATING BREAKFAST!  Since I've always heard it's so important I made it a habit to start getting up and getting myself some breakfast.  I usually drink a healthy fruit smoothie made with Almond Milk and Shakeology.  I can say I know for sure my new routine of making sure I get breakfast has helped with my healthy transformation. Give it a try and see how you feel!


*If you want more information on it, message me, or follow me on Facebook at www.facebook.com/fightingfit11 or on twitter @JennKnowles11. I'm delighted to share my experiences.*

Now, I used to hate working out. HATE IT! I'm in the military, but believe me, being hot, sweaty, and achy is not my thing if I can avoid it.  But I couldn't expect to get any healthier without working out so I decided to take up a workout again.  I was on the swim and cross country team in high school but the thought of swimming or running again 9 years after I had been involved in organized sports made me want to be sick.  I assumed I would die during my first attempt at a workout but it went surprisingly well.  If you don't consider yourself athletic, I still urge you to give it a try.  To me, a good workout is now a necessary evil. I can really feel the benefit for all my muscles when I get a workout in. If you feel absolutely lost with where to start, I'd be happy to help you find a program that will work for you depending on your "WHY." Just message me or follow me at one of my accounts above, and I can get you started. 

My next tip is make your goals visible:  Putting it out there where other people can see it is a great way to make yourself accountable. Tell your friends, family, or spouse what it is that you want to do, and when you want to do it by. Do you have a reunion coming up? Do you want to just tone? Get it out there. Use social media to do it. Find a way to make it know to others, and you will have a much better chance of keeping up with it. 

Schedule your work outs.  I'm a college student, a pregnant mom to a toddler, a Corporal in the military, and I work at an elementary school. I get tired at the end of my day, but I'm also a control freak about my time. I can't stand to lose a couple of hours to the tv, and not accomplish the things that I set out to do. It drives me crazy. So I schedule it out. I get up early and get my workout in. here is an example of what I do during my morning to make sure it happens:

8:00-9:00 workout and get my ShakeO in

9:00-10:00 feed the little man when he wakes up, walk the dog, and get ready for work

10:00-3:00 work

Don't cut out meals. It's only obvious to think that the easiest way to cut calories is to skip out on a meal. Don't. I use this analogy: imagine a fire burning. In order to keep the fire going you need to add wood every now and then. If you stop adding anything to it, it burns out.  The same with your body- when you add food to it, your body gets re-energized and can work better.  If you withhold nutrition and fuel, your body is going to burn out like the fire.  I will say, I am not a big calorie counter.  I know eating Arby's and McDonalds is not a healthy choice. I prefer to eat healthy foods like fruit and whole grain and vegetables. Baked chicken over fried, smaller portions, skip the pop, etc. 

*Again if you want more information on how I do this, or more accountability, I run 10 day clean eating challenges at least once per month. Go ahead and message/follow me, and I can get you set up.*

Diet/Workout Journal:  I started keeping a diet and work out (journal) and it has really helped me realize what foods I'm eating and what I may need to cut out and just how much time I'm devoting to working out.  I keep it in my bag and anytime I eat anything I write it down.  I usually end up skipping dessert type foods just so I don't have to write it down. I may want a chocolate satin pie at the time but when I write that down and read it later, I realize I really could have down without those extra calories.  You'd be surprised at how much you probably munch throughout the day without even realizing it.  A journal would make it more obvious and easier to cut back. It has for me. 

My final piece of advice: just because you've worked out doesn't mean you can then eat a bunch of junk food afterwards.  You're not a dog- don't reward yourself with food.  Don't ruin your great workout!! Trust me, you'll regret it after you do! And remember the secret to clean eating is not to get discouraged. If you can eat clean 95% of the time, you will see results. One bad meal will not make you fat, just like one good meal won't make you skinny.

I know it's hard, I know it's not instant, and I know it's really an entire lifestyle change, but it can be done! There are tons of great ways to give yourself the advantage while trying to be healthier. Remember that you aren't going through this alone. There are resources out there to help. Also keep in mind that it isn't about fitting a social mold. It's about feeling good about yourself, having the energy to chase after your kids, grand kids, nieces or nephews. It's about setting and reaching goals. 

You can do it! And if you would like advice, as a certified Beachbody coach, I can help. Find your WHY and get started. Good Luck!

Dear Baby Knowles (2)

My Sweet, Second Child,

You must know by now that I'm not perfect. After all, you can hear my heart race when I get upset at things I can't control. You have been witness to nights of silenced sobs that must have woken you up as your tiny perfect body laid nestled in my shaking frame.

I can't lie to you, and I wouldn't dream of trying:

It has been much more difficult to give you a body than it was for me to give one to your older brother. It has been a much more stressful ride this time around, and I am reminded of that every time I feel you stretch and change positions within the safety of my body. I have worried day after day that I would somehow fail you, my little boy.

Somehow, we have made it this far. We are merely weeks away from getting to look into each others eyes, and realize how much we know about each other. What trials we have overcome. The nine weeks of hemorrhaging during the first and second trimester were terrifying. The constant sickness that has remained with me from week six has been debilitating at times, and still somehow you have found a way to be strong, to continue to grow, and to surpass all expectations that were set for your development. Somehow, you have given me the strength to push forward as well.

You are strong! I wish I could take credit for that strength, but as you know, I've been scared, and I've been weak for most of our journey together. I'm finally starting to realize how much purpose you have added to my life.

I want you to know how much I love you. There is not a thing in this world that I won't change for you if it is in my power. You will do great things in this life. You have an amazing example in your older brother. Let him teach you all that he can.

Be patient with your dad and me. It's our first time being your parents, and though we have learned quite a bit from your brother, you will come with completely different lessons for us. You already have. Just know that we love you. You are coming to a family that couldn't be more happy to have you. We feel your giant spirit, and we know that you are ours.

I know that your Heavenly Father doesn't make mistakes when it comes to families. Let me show you my testimony of this principle each day during this life. I am your mother. Let me teach you about the gospel, and about family, and love. Read the notes from the experiences of my life, and find hope, faith, and perseverance in everything.

I know that you can feel my shortened breaths fighting to catch as I write this letter to you. I know that you can hear my heart as it beats erratically as I tell you I love you. Know that these tears are tears of happiness. Know that these small cries are in anticipation of you joining our family.

Know that I can't wait to meet you.

Know that I love you.

Love,
Mommy

Things Always Look Up

I want to tell a story about the last years of my life. It hasn't all been bad, in fact a lot of great things have happened to my little family. We were blessed with our first child, we moved successfully, and I started my photography business.

Along with these great opportunities, we also had plenty of opportunities to struggle.

First, we had the chance to experience the big 'D' not divorce, but depression. I had a very hard time going back to work after having my son. I often felt like I couldn't be a mom and a valuable employee. I cried on a daily basis, and I hid it it from everyone. I was the woman in the lactation room who sobbed as she pumped almost every time. I wasn't concerned about my supply, or the nutritional value my milk had for my son. I cried because I felt like a failure. by the time I added in my commute to work and the time I spent taking my son to my wonderful sister's house for childcare I was spending 11 hours a day away from home. I think on some level I knew I could find a way to do better for my family, I was just lost in my own emotion and I stopped myself every day from finding that next step.

It got worse. When my little guy was about six months old, we both got sick. He got RSV, and I got an upper respiratory infection. The medication we had to take to clear it up, dried everything up. I could no longer nurse. This made the feeling of failure sharper. It cut into me every day. I felt like not only was I not there for my son, but now I couldn't even make the small contribution that I had been making. We were switching to formula, and I no longer had a retreat where I could cry in private. It got harder and harder to function. My job performance started to slip. Things were compounding in a very negative way.

One particularly rough day lead to an even worse evening, and I could not calm my son down. we had just moved, and I didn't know where anything was, or what to try to make him happy. I had tried feeding him, holding him, singing to him through a cracking, crying voice. My husband had tried and been unsuccessful as well. I was at my wits end. I was holding my small sweet child, and every fiber of my being wanted to shake him until he stopped. This was a BIG RED FLAG for me. I set him down on the bed, and dropped to the floor. I was sobbing. I couldn't breathe. It took everything I had to call for my husband. I told him I needed help, and I could see in his eyes that he agreed, and that I hadn't been fooling him for weeks now.

The next day, I made an appointment and was prescribed an antidepressant. My doctor and I talked it out, and decided that I probably wouldn't need it forever, but I would need it as a crutch for a while. I had to realize that is was ok to need help. I had to see that this was a problem that people had. If it had been a broken leg, would I have left it untreated? No, of course not. It was the same thing. There was a chemical reaction that was slightly broken. I just needed to fix it, and that was just fine.

I would love to say that the medication fixed everything right away, and that I returned to normal within the week, but it was a longer process than that, and there were side effects. I gained quite a bit of weight. I was still withdrawn from people. Some of my friends were walking on eggshells around me, and I knew it was because there was a stigma associated with anti-depressants. It did get better though, a little at a time. Just in time for our next big challenge.

I lost my job. My employers weren't willing to overlook the fact that though I was rebounding and rebounding well, I had lost my edge for about six weeks. I took it as an opportunity to stay home with my son for a while, and live that stay-at-home dream. Sure we would have to cut back a bit, and money might be a little tight, but we could do it. We did do it. We found ways to make things work, and were able to get back on our feet. We even found out that we were expecting again. We were thrilled. And then six weeks later...

My husband lost his job. We both starting looking for work immediately. I found a job at an elementary school. My husband followed lead after lead, and for months they turned up nothing. Our savings was dwindling, and we were starting to wonder how we were ever going to get by. I thought to myself, "Things can always get worse, but not much worse for us." Boy was I wrong. sure we had financial problems right then, but for the most part, aside from being on the chunky side (which I now had a new excuse for) we were healthy. Then I got a lesson in it-can-get-worse 101. My husband found out he had a blood clot extending from mid thigh to mid calf. That'll shake up your life a bit. six weeks later, I started to hemorrhage. I found out I had what is called a SubChorionic Hematoma. The good news was it was either going to cause a problem with my pregnancy, or it was going to be an annoyance until it resolved itself. Either way it was unnerving.

Then just as it started to look like there was no end in sight, things started to sort themselves out. My husband was offered a job. It wasn't the greatest in the world, but it was a job. It was going to make ends meet. My husband went in for a follow up and his clot was resolved, and after nine weeks, my hemorrhage had finally subsided, and I was given the all clear on the health of my bun in the oven.

That brings us to the present. Things are looking up. I'm in my third trimester. My husband was recently offered an even better job, with better benefits, and better pay. We're getting ready to start house hunting, and I have been able to start really marketing myself as a Beachbody coach... Even pregnant. It all works out, and it always looks up. Sometimes, things have to get worse, but that doesn't mean that they can't get better. I have a gorgeous little boy who is about to turn two, another boy about to enter the world who will be just as wonderful I'm sure, a husband who is now returning to good health, and renewed faith that good things happen to people who keep trying.

I challenge anyone who is reading this to find something that you can change each day. Something small, make the commitment and change your life!

25 Ways to Use Baking Soda

I have recently seen a few posts like this trending on Facebook and Pinterest. Here are the things that I have used baking soda for in my lifetime. I tried to expound enough to make them applicable to everyone. Baking Soda, AKA Sodium Bicarbonate, is pure, safe, and Natural, and therefore, a great way to replace some of the more harsh cleaning products that we use every day. 

Use it in the bathroom:

1. One part baking soda mixed with two parts of ground oatmeal makes a great scrub for your face. Just mix together the two ingredients and add enough water to make a paste. Gently rub onto your face, and leave the paste on for a few minutes. Then, gently remove it with plenty of cool water and a wash cloth. Your face will feel noticeably soft and smooth!

2. Is your skin suffering from a case of Poison Ivy or Sumac? Or, does someone have the measles or chicken pox? Add a half cup of baking soda to a bath tub full of warm water. Sit and soak for a bit. The baking soda will help relieve the itching and irritation.

3. Teeth whitening! The most natural is plain old baking soda. Simply dip your toothbrush into some soda each time you brush! Not only will it help whiten your teeth, but it will help to freshen your breath as well!

Baking soda can also be used to safely clean dentures, partials, and other dental apparatus.

4. You can use baking soda just like a dry cleanser to clean sinks, bath tubs, and toilets. It works especially well on chrome fixtures! It rinses off easily and you don't have to worry about scratches either.

5. Hairbrushes and combs pick up not only loose hair, but they also get oily. Clean yours once a month by soaking them in a solution of warm water and a teaspoon or two of baking soda. Scrub them with a soft brush, if needed, then rinse them with clean water and let them air dry.

6. Is your hair dull and dingy? Maybe you have a build up of shampoo, spray, mousse, and other products in your hair. Mix a teaspoon of baking soda in with your shampoo the next time you wash your hair. The soda will remove any build up and leave your hair soft. There is also a huge "No Poo" trend starting where people replace their shampoo completely. I'll try it and let you know what I think. Stay tuned.

Use it in the Kitchen:

7. Save Dawn! A pan with stuck on food in it can be cleaned with less effort if you soak it in baking soda and hot water first.

8. To open up a partially clogged drain, pour a half cup of baking soda into it. Follow this with a cup of vinegar. Allow the solution to bubble for several minutes, then run hot water down the drain. Finish off by pouring some lemon juice down for a clean smell, or you can use a lemon bomb in your garbage disposal. I have a great recipe for it. Stick with me again, I'll get it put up here.

9. Do you love dried beans, but not the gas and bloating they cause? Sprinkle a teaspoon of baking soda in the water when you soak beans, and there you go... No more digestion problems!

10. You don't need a store-bought cleaner to remove dirt and insecticides from your fresh produce either: Just use a quarter of a cup of baking soda in a sink full of water. Wash your fruits and vegetables in the solution, then rinse with clean water.

11. Baking soda is an awesome cleaner/ deodorizer for your refrigerator too. Sprinkle a little on a damp sponge and clean the inside of the appliance as you normally would. Rinse clean, and see and smell the difference. Again, I like to finish it off with a little bit of lemon. You can even add just a touch to your cleaning paste and do it all at once.

12. Your oven is another appliance that baking soda can easily clean/deodorize. Mix some baking soda and enough water to make a paste. Use a sponge to spread the paste over the inside of your oven. Allow the paste to sit undisturbed for several hours. Then, scrub away. It is much easier than plain old elbow grease and a store bought degreaser. This is perfect for the night before you clean. let it sit overnight, and simply remove with a wet scrubbie in the a.m.

Use it in the Laundry Room:

13. Do you need to use a laundry booster to help get your clothes clean? Then pour in a half cup of baking soda to every washer load of laundry. You can also use baking soda with bleach too. Your laundry will look brighter and smell fresher! you can use a smaller amount with a HE machine and get the same result. I usually do this to recharge my towels. I wash the load normally, and then add an extra rinse cycle to the end. During the first rinse cycle, I add a quarter of a cup and it does just fine.

Use it in the Living Room:

14. Carpet and cloth-covered furniture make beautiful additions to your house. But, they do tend to hold body odors, pet smells, cigarette smoke, and other unwanted aromas in your home. To freshen your carpet and upholstered furniture, sprinkle them with baking soda. Allow them to sit undisturbed for a half hour or so. Then, simply vacuum the baking soda up. I like to mix a few drops of an essential oil to the baking soda before I put it down to give a clean inviting smell to a room before I have company over.

15. Fireplaces can also help make your home warm and cozy. But, the soot can also give your house yet another unwanted odor. To help freshen up your fireplace, clean the ashes out, then sprinkle the baking soda in the bottom for a bit. Brush it out just as easily as the soot.

Use it in the Bedroom:

16. Fill a pair of old socks with baking soda. Tie a knot in the top of each sock. Then, place the socks in a pair of shoes or slippers that you want to deodorize.

17. Are there light water rings on your finished wood nightstand? Mix together a paste of baking soda and toothpaste. Dip a soft cloth in the paste and rub the water spots away.

 Use it in the Garage:

18. A paste made up of baking soda and water will clean and polish the chrome on your vehicles.

19. A box of baking soda can make an effective extinguisher if a small fire erupts in your garage.

20. Baking soda works better than one of those hanging pine trees in your vehicles. If your vehicle smells musty or smoky, fill up the ashtrays with baking soda. The soda will absorb the odors and effectively freshen the interior. You can also open a box and place it under one of your seats.

21. Corroded battery terminals can make your car, truck, van, or SUV refuse to start. Eliminate this problem by periodically cleaning the terminals with a paste made of baking soda and water. Wipe the paste and grunge off with a clean rag.

Use it all around your home:

22. Does the smell of the litter box in your house announce to visitors that you have a cat? If so, you can remedy the problem by starting with a clean box. Then, pour baking soda in it until it's a couple inches full. Finally, add kitty litter as usual. The soda will help absorb the ammonia smell.

23. Ants in your house? Keep them out by mixing up equal parts of baking soda and salt together. Then, sprinkle the mixture wherever you see the intruders coming in at.

24. Do you need to fill in some nail holes in a plastered wall? If you don't have any Spackle handy, you can simply mix together some white toothpaste and baking soda. Fill the holes in completely, then allow the mixture to dry. If you want to match the wall color, add a drop or two of food coloring to the mix before you use it.

25. And finally, many flowers, fruits, and vegetables need to be planted in acidic soil in order for them to grow to their fullest. If you're not sure whether the soil in an area is acidic or not, then perform this test: mix up a quarter of a cup of baking soda with two cups of water. Then, stir in a cup of the soil. If the mixture foams up, then the soil is acidic.

How To: Canvas Signs

I saw this absolutely adorable sign on Pinterest and I thought to myself, I could totally do that. I decided that instead of doing it on wood, I was going to do it on canvas, because it is lighter, and I live in an apartment (No big holes in the walls).

First I went to wal-mart and picked up a 16x20 canvas. It came in a pack of two for $10. I also picked up a bottle of gray, black, and white acrylic paint and sponge brushes. It doesn't take much, so I got the 50 cent bottles.

I painted my canvas gray, and then black. Really sorry, but I forgot to take a picture of the gray layer. I did this because I like the distressed look a little bit, and wanted to be able to rough the edges up a bit.

While the paint was drying, I used my cameo to cut a stencil for my lettering. It took a couple of tries, and a lot of placing and taping. once my whole stencil was taped together I put it on top of my, now dry, canvas. I chose to tape it down so that I knew it wasn't going to move around at all.

Once it was all taped down, I used my white paint, to go over the stencil. When everything was all dry, I pulled the stencil up. It worked fairly well, and I only had to touch up the spaces that needed filling. These were the centers of letters like "O" and "A" Once that was done and all dry, I hung it up with some frames bordering it. This is what I ended up with. Love it!

20 meals for $150 or less.

How do you feed a family of four for less than $200/month? Many would say it's impossible, but it's not. I have a menu that will feed a family of four 20 meals for $150. My family eats one of these meals each week night, and has a leftover day on Saturday. This leaves only 5 days per month that must rely on the $50 surplus. Often times, we have dinner with family on that last day per week. By swapping meals with family, we are able to maximize that $50.

Here's my shopping list. I choose to make most of my purchases at Costco, because it is where I can maximize my budget.

NOTE: There are always leftovers from my shopping list. I always have excess potatos and rice, as well as other ingredients.

1 big package of chicken breasts (contains 6 – 1 lb packages)

1 big package of ground beef (about 5 1/2 to 6 lb)

1 package of beef for stew (about 4 lbs)

1 - 5 lb bag of baby carrots

1 - 15 lb bag of gold potatoes

1 - 6 ct package of avocados

1 - 40 ct bag of 6″ tortillas

1 - 36 ct bag of Costco bakery dinner rolls

1 - 4 lb package of frozen broccoli

1 - 18 ct package of eggs

1 - 6 lb package of spaghetti noodles

2 pack Prego pasta sauce

2 pack Kirkland salsa

1 - 24 oz. container Parmesan cheese

1 - 4 lb bag of rice

1 - 8 ct package of canned corn

1 - 8 ct package of canned black beans

1 - 8 ct package of canned tomatoes

1 - 6 pack fresh peppers

1 box mangos

And, here are my recipes.

NOTE: I do reuse recipes through out the month. Many of the inredients are interchangeable, so you do have some freedom with which recipes you reuse.

Rice with Corn & Black Beans

• Quinoa (or rice)
• Can corn
• Can tomatoes (subbed for the diced tomatoes and green chilies)
• Can black beans
• optional – diced pepper
• Optional – garlic, lime, cilantro

Beef & Broccoli Stirfry

• 1 lb. stew beef
• 1 lb. frozen broccoli
• Baby carrots on side, or cut up and mixed in with the stirfry
• Quinoa or rice on side
• Mangoes on side

Note: to package for freezer, combine all ingredients except rice/quinoa and add to gallon size freezer baggie. Freeze. Let thaw overnight in fridge before adding to slow cooker.

Meatballs & Spaghetti

• 1 lb ground beef
• 1 Egg
• Spaghetti sauce
• 1 lb spaghetti noodles
• 4 dinner rolls

Slow Cooker Italian Chicken & Potatoes

• 1 lb. chicken breast (chopped)
• 1 can diced tomatoes
• 2 cups baby carrots
• 4-6 potatoes
• 4 dinner rolls

Note: to package for freezer, combine all ingredients except the dinner rolls and add to gallon size freezer baggie. Freeze. Let thaw overnight in fridge before adding to slow cooker.

Slow Cooker Beef Stew

• 1 lb. beef stew
• 1 can diced tomatoes
• 2 cups baby carrots
• 4-6 potatoes
• 4 dinner rolls

Note: to package for freezer, combine all ingredients except the dinner rolls and add to gallon size freezer baggie. Freeze. Let thaw overnight in fridge before adding to slow cooker. Add enough water to cover, then slow cook.


Potato & Egg Breakfast Tacos

• 8 eggs
• 4-6 potatoes
• 8 Tortillas
• Salsa
• 1 Mango
• 1 Avocado, on side or mixed in

Ranchero Chicken – makes 2 meals worth

• 2 lb. chicken breasts
• 2 cans diced tomatoes
• 8 tortillas for 1 meal and rice/quinoa on side for other meal
• Side dish, can black beans
• Avocado, on side or mixed in

Note: to freeze, let the cooked chicken cool and then add to freezer baggie. Freeze, then thaw and use at a later time.

Beef and Bean Soft Tacos

• 1 lb. ground beef
• 1 can black beans
• 1 can tomatoes
• 1 avocado
• Salsa
• 8 Tortillas
• Rice or quinoa on side

Spaghetti with Meat Sauce

• 1 lb. ground beef
• optional – diced pepper
• 1/3 jar of Prego pasta sauce
• 1 lb. spaghetti noodles

Slow Cooker Chicken Parmesean

• 1 lb. chicken breast
• Pasta sauce
• Parmesan cheese
• 1 lb. spaghetti noodles
• 1 egg
• optional – mozzarella slices
• 4 dinner rolls

Grilled Chicken with Mango & Avocado Salsa

• 2 chicken breasts (sliced into tenders)
• 1 avocado
• 2 mangoes
• optional – diced peppers
• 4 dinner rolls

The Truth About Your Nursing Diet

The truth about nursing is that it's hard. It's hard to get up every two to three hours, and it's hard to get through that first month of pain. It's hard to nurse on the go, and it can definitely be hard to stock pile your milk.

It's a struggle for many women, but it is definitely worth the perseverance. It is worth the scheduling, and the strict diets that many follow. The benefits more than outweigh the downsides. It can help you drop that baby weight, it provides needed nutrients and antibodies for your baby, and it can help you bond tremendously.

Here are some tips that I learned while breast feeding:

Diet. It's not just "Die" with a "T" The things you eat and drink have dramatic consequences for your supply. Here is the science behind it. (If you don't want to know the why, feel free to skip ahead).

While you are adjusting to your new baby, you are usually not sleeping well. You are getting up multiple times during the night, and this is causing fatigue during the day. Fatigue during the day will cause the body to crave quick fixes that will get you going. The downside is that you will quickly crash, and crave more sugar infused junk. The cycle starts here. Massive amounts of sugary intake can severely decrease the amount of necessary minerals that the body needs to sustain energy. Minerals like Manganese, Chromium, Magnesium, and Zinc are crucial in the breakdown of complex carbs. These complex carbs are what will break down and create the needed glucose to sustain our energy levels. Failure to break these down also perpetuates weight gain. There is your quick science lesson for today.

Now that you know the science behind it, here are some power foods that will help combat mineral loss, and increase your energy throughout the day.

Oatmeal. No there is not a definitive study that proves oatmeal will boost your supply, but countless moms, including myself, will swear by it. It has iron, complex carbs, and plenty of protein. We know that iron deficiency has been a proven cause of supply loss in breast feeding, and the complex carbs and protein will keep you feeling full and energized. Oatmeal has also been linked to postpartum constipation relief due to it high fiber content as well. You'll need the old fashioned rolled oats for this, not the instant.

Eggs. Studies have shown that women who eat two eggs for breakfast rather than a bowl of cereal have shed weight much faster post-partum. Want some extra iron? Add some spinach and make an omelet. If your baby starts to get fussy after you incorporate eggs, back it off to a couple times a week.

Nuts and Seeds. These are full of the good fats that mommies and babies need. They are also packed with protein. Try to stick to raw nuts because they haven't had any damage in the roasting process. Some studies show that if you soak them in water overnight and let them air dry the next morning, you can boost protein absorption by up to 30%. Totally worth the time if you ask me. If you are on the go, add some dried fruit and make a quick trail mix.     I know, I know... what about nut allergies? Studies show that unless there is a history of nut allergies in your family, or children this is not likely to cause a new allergy through your breast milk. Don't give them directly to your baby until they are at least a year old though.

Legumes. Lentils, peanuts, dried beans, and chickpeas are all sources of protein that we tend to forget. They have an added benefit of being a natural detoxifier.  A great quick snack is hummus and raw veggies.

Avocados.  About 75% of an avocados calories come from healthy fats. One avocado has 60% more potassium than a banana, and is rich in B-vitamins which help sustain energy Another bonus... of all the fruits out there, the avocado has the highest fiber content. It will also help with lowering your blood sugar because it is full of monounsaturated fats.

Foods rich in Vitamin C. Kiwis, Strawberries, Bell Peppers, and Dark, Leafy Greens  are all great sources of vitamin C.  After childbirth, the loss of blood can decrease our iron content. Eating foods rich in vitamin C helps bind iron in our bodies and will help boost our energy and shorten recovery time.

Toasted Wheat Germ, Sesame Seeds, low fat roast-beef, and pumpkin seeds.  These all go in one category for one reason, zinc. Zinc is involved in over 200 enzyme functions and is important for every aspect of immune health, reproductive health and breastfeeding. Zinc can help protect cracked nipples, and may help ease post-partum depression. Your level of zinc absorption is nearly twice as high during lactation as it is prior to conception and the amount of milk your baby absorbs is also high. If you see some white spots on your nails, it most likely means you have a zinc deficiency.

And of course, top it all off with lots and lots of water. Proper hydration while nursing is essential. I found that to stay on top of my supply, I was drinking around 128 ounces each day. The best way to combat dehydration is to leave a water bottle next to your most frequent pumping locations. Always refill it when you are finished.

Good luck mommies! It really is worth it!

Cookie Monster's Mommy

If your 19 month old is anything like mine, they love cookies. Not just cookies, but graham crackers, and animal crackers, and ritz crackers, and saltines too. I often worried that my sweet little boy was filling up on empty treats, and wasn't getting enough of what he needed.

This is definitely not a problem anymore. I'm probably not the first mom to figure this out, but I've finally found a way to use up all of my rice cereal, AND get my big guy to eat his fruits and veggies.

That is a win in my book, and I felt like I had to share. Here's a great easy recipe that takes maybe 20 minutes from start to finish.

Enjoy!

Healthy Toddler Cookies

What you'll need:
1 cup rice cereal
1 cup flour
1/3 cup apple sauce
2 teaspoons  cinnamon
2 tablespoons canola oil
3 tablespoons water

Mix it all together and flatten on a baking sheet. Bake for 10-12 minutes at 425° or until golden brown.

Let cool, and let kids devour.

I love this recipe because it is quick and easy and has no added sugars.

I have also found that you can use any fruit puree, and any type of rice cereal (flavored or not).

You can also cook them a little longer. This makes them a bit crunchier and allows them to aid teething.

Happy Baking!

I haven't forgotten

Dear Blog,
I haven't forgotten you. I'm still here. There's just been a TON going on. You'll see me soon. Don't worry.
Much Love,
Jenn