You know, I grew up with amazing food, always around me. My Mom is such an amazing cook. I swear she can make anything delicious. She baked a lot when we were kids. She made everything looked so easy. We try and keep the tradition going by having all her grandkids bake with her. Though I’ve done some baking here and there, it’s not an interest I naturally gravitate to.
Today I thought, this isolation has brought so many realizations to the surface. Trying another new thing could be a lot of fun. And it was, especially since my daughter got so involved. She had a blast. Here is a simple recipe that we created. Simple, healthy and fun was pretty much the goal for us. We knew that there was a chance that the cookies wouldn’t turn out the way we anticipated – and that would’ve been ok. We tried our best. Trying something outside of the norm was a win already, we agreed.
For this recipe you will need the following ingredients: – 1 Cup of Coconut flour – 1 1/4 Cup of All purpose flour – 1/4 tsp fine Himalayan pink salt – 1/2 tsp Baking powder – 3/4 Cup of grassfed butter – 2 Eggs – 3/4 Coconut sugar – 1 tsp organic vanilla extract – 2 tsp natural food colouring
Preparation Steps: 1. Sift the flours, baking powder and salt in a bowl. 2. In a larger (separate) bowl, mix the sugar and butter with an hand mixer. Add the eggs. 3. Add the vanilla and mix until smooth. 4. Gradually include the dry ingredients. Combine and scrape the sides. 5. Add your desired food colouring. 6. Knead the dough into a ball until all the colour is evenly distributed. Cover with saran wrap. 7. Chill in the refriderator for 2 hours, (it can be chilled over night too.) 8. Preheat the oven to 375 degrees and lightly butter a baking sheet pan. 9. After the 2 hours. Roll out and place light amount of flour on surface to prevent sticking. Cut out your shapes and place on the greased baking sheet. 10. Cook for 8-10 minutes and let stand for 20 minutes. 11. Make it fun!
I remember feeling anxious as a child from time to time without really understanding what it was. I didn’t know how common it was back then. Did any of us? There were definitely less answers during that time. But it is a common thing to go through and slowly accept, TODAY. I find that it’s only been in the last 5-10 years where more people are talking about it. Less people will label you crazy. It’s sad, but we are evolving, which means there never was any crazy to begin with. There are even numerous ways to identify anxiety. It’s not crystal clear, but more and more progress is graining traction. It’s not so unknown and there are more resources to help people, all people, including children.
Before I lay out my list of ways you can cope with these abundant emotions, the first thing I had to learn is that we have to embrace what we feel and never resist it. When you’re in this spinning tornado, it can really feel like the begining of the end. It’s not the end. We are human. We have a lot going on. And you must validate where you are and every thing you are feeling.
Your body is trying to tell you something, though you may not know how to truly heal at that particular moment, brushing it off can be harmful. Brushing it off can almost mean that you’re saying ‘this is hard, I give up on you.’ And when you do that, things intensify and can escalate into a difficult snowball of a situation. Breathe. Sit down. Close your eyes even. Tell youself, you’re ok. Nothing is wrong with you. Having big feelings or mixed emotions right now only means that we need to take a step back and simplify things – that we can’t control everything, AND we don’t need to control everything. And that we are OKAY where we are. You’re ok.
Here are some of the things that have helped me over the years. It’s a growing list, because we all live and learn. Items on this list may or may not help you. Just like me, I’ve tried many things before getting a good grasp of my responses and my progress. Always, listen to you gut and continue to do what works for you.
Sleep – I think we’ve become less accountable for things that we already know. Brining things back to basics and regrouping can be very helpful. We know that, without sleep our brains fail to function – which also tie into cognition, concentration, productivity and performance. Finding the core of acceptance and prioritizing this is key. Set a time for bedtime and set one for your phone to remain at a distance. Document how you feel after 4 hours of sleep, after 6 hours of sleep and after 8 hours. Sleep keeps up balance, rest and maintains a boosting immune system.
Gratitude Attitude – Eckhart Tolle once said this, ‘Acknowledging the good that you already have in your life is the foundation for all abundance.’ It is so simple. I keep this quote very close because I relate to it and I am living it. What we feel, how we speak to ourselves and how we perceive ourselves in any given situation speaks volumes. In order to have peace, to fully relax and to fully accept your potential, and the gifts headed your way, you must be grateful. You must acknowledge what you have more than what you want. In order to dream and achieve what you picture on this journey, you must recognize what already exists – and what has been given to you. The life I have today is only possible because of my parents and grandparents who sacrificed it all to give their family and their future familes a better life. Their hard work, challenges and achievements are pieces I keep in the forefront of my mind every day. With a grateful mindset, all things are possible. Ever since I’ve made it a priority, I’ve truly felt much calmer. Centered.
Nutrition – I don’t believe in cheat-days, I don’t think hiding food is a brilliant idea and I don’t think it’s wise to punish ourselves. In our home, all food matter. ALL. My daily goal is all about ratios. All day and every day. At young ages, I made sure to expose my kids to the colours in food, the textures, the tastes and of course the fun. Every day is different, it’s meant to be and that’s ok. The secret is not to put emphasis on what you are serving. Present it without pressure or expectations. Let them play with the green stuff. And don’t be hard on yourself. Don’t! It’s a process. Defining nutrition and what treats are doesn’t have to be boring lectures. It could be enjoyable experiments day after day. And this goes for people of all ages. We’re not born knowing everything. Give yourself time and credit for wanting to make better choices. When you feel good and make small changes, you are opening yourself to the gife of nutrition and self-love. After getting great advice and help, I’ve learned that foods with high levels of magnesium such as leafy greens, legumes, nuts, seeds and whole grains promotes a calmer state.
Laugh – I had plan to write about something else for this part, but I had to share a direct example that lead to a joyful day. On the weekend, the whole family and I took a hike. The cold air woke us up. It was a earlier. As we walked through the trails, around a beautiful pond and then back up the open fields, our eyes landed on a large patch of sand that connected to a narrow concrete path. It was for long-jumping. It looked like it was made twenty plus years ago. All three kids took turns and did it over and over again. It was a fun idea and it kept us all warm. It was challenging and it pushed us. Well, it was my turn. I wanted to try and somehow prove to myself that age is in fact energy. I think I read that on a ‘quote-of-the-day’ Instaram post last week. I took a glance to my left and all eyes were on me. As if there was some huge mystery between the women that birthed us and partcipating into something they’ve labelled as ‘cool.’ I wanted to show them, you gotta just go for things. I start to run, keeping my elbows up. I run. I can some sort of speed. I jump. I literally thought I was flying. I wasn’t flying. I was falling. I landed at a pretty good length but I fumbled and fell on my knees and then my face, like a baby turtle emerging from the Pacfic Ocean sands. I opened my eyes and just saw my hair in the grains. Next thing you know, my husband comes over in concern, he turns me over and I am laughing. I am fully in this hilarious state. It was a completely freeing. As my 6-year old wiped the sand off my coat, I continued to giggle. With all the uncertainty in the air, with all the shifts in our normalcy, we must find joy. We must give this to ourselves. Laughing reminded me of the greatest feeling in the world, happiness.
Yours – I think a lot of people and parents can relate to this one. In October, mere weeks ago, I felt my head explode. It was a month that I lost track of myself. Between meals, snacks, homework, zooming, tests, quizzes, pop-quizzes, work, assignments, baths, play, the juggling and the crying, I got lost. Once I was up, I was off. And I didn’t stop until bedtime. It wasn’t good. It wasn’t healthy. I was telling myself, you come later… soon, soon… just after this one more thing. WELL, if that doesn’t cause anxiety, what does? Carving out quality time is essential. You begin to believe you’re a robot, but you’re anything but a robot. We tend to take on what’s on our plate, and add on to that plate again and again, don’t we – until the plate strains and breaks. Supporting each other and reminding each other that it’s ok to say NO – it’s ok to say ‘Mom is going for a walk,’ or ‘Mom is taking a 45-minute shower‘ or ‘I need an EF-ING BREAK!‘ It’s all necessary and you are just as important. Speak up and put yourself where everyone can see you.
Speak and not bury – Don’t bottle things in… they say. Sound familiar? We hear it all the time. This can cause anxiety because this allows us to run – to not face things. Refraining from expressing your thoughts and what’s going on inside can be really damaging. It’s mentally cleansing to share your feelings. It’s healing and you can move forward without any barriers. One tip that is great, if you are not comfortable with speaking to someone, if you rather get blood work done or crawl into a coyote hole – writing someone a letter and allowing them to respond is a positive way is a great start and alternative. This can help alleviate the pressures, assumptions and panic-monsters we create. The expectations drop and you’re still helping yourself.Try it, it will be so refreshing and healing.
Self-Care Treats – We all have our favorite scents, foods, places, clothing, shows etc. Those little special items are special to you for a reason. Keep them close and honour yourself. This is something my Mom has told me all my life and continues to – I just have to finally listen. In the last year and a half I have been drawn to the scents of Eucalyptus and Bergomot. I can’t explain why, but it calms me and it makes me smile. I read somewhere that eucalyptus can promote relaxation. Without even knowing that below, it was just something I immediately loved. Jot down a list of your favourites and be intentional about keeping them present and around. They little items bring energy. And positive energy will give off the same time of vibes. Maybe keeping a journal of your favorite things would be a good first step.
Movement – This is the one that I struggle with the most, yet I do feel and see the correlation in great ways when I become active. We know that when we are active, there in an increase of blood flow and oxygen that goes to the brain. And the more energy to the brain, the more of an increase in brain functionality. You will be able to concentrate better, you will have a stronger memory and it will be much easier for you to retain information. After doing at least 30 minutes a day for 5 days, can improve depression and anxiety symptoms. I believe it’s also very important to find ways of movement you like. For me, I love dance. There are a millions of classes and tutorials on YouTube. I have started to skip more. And I love long nature walks. These little things do add up. I’ve seen the changes; committing to it daily will only bring you peace.
9. The Child in You – Though I am probably the more disciplinary parent between the both of us, I am also a big kid. The biggest! Both my parents are the same way. There was always dancing, there was always music, we laughed until we peed all the time and there was always muddy fun. Last month as all the leaves were falling from the trees, I was taking a walk. It felt amazing to have that time on my own and have the autumn winds in my hair and lungs. Some breaks can make you feel alive again. I try to find childlike things in my day to break up the mood and the seriousness. It also can help you get to your children’s level and eliminate any guards. So that same day I decided to jump in the different piles of crunchy leaves. I loved the sound and I loved stepping out of this adult-mold. Were there people around me? Were they staring? Yes and Yes. Were they judging? Maybe. Did I care? Absolutely not. Will I ever care? Never! I don’t put limits in all the possible and wonderful things that can happen within each day. These little moments make up the peace or lack of peace we carry. Do things things that make you feel like a child again. I dare you to try one thing the day after you read this. I’d love to hear about it.
10. Connect – The pandemic has really allowed the waves of technology to sore when it comes to many things, (how much have you spent on Amazon lol) including the connection we need with family and friends. Girl-time was such a huge thing (it will always be) and I thought that with these lockdowns, that would quickly diminish. And for awhile it did, didn’t it? This crazy time have forced us to be creative and patient. I realized that there are so many ways to connect with people. And sometimes it’s just the break you need, even if it’s with a total stranger. Let’s be honest, sometimes it’s necessary to escape your home-walls, take a breath and escape for a bit. Cleanse your mind and reconnect with yourself. That could mean doing some deep breathing for an hour. It could mean painting in solitude. It could mean taking nice brisk run. Whatever it is, make the time. The most important thing I’ve learned is that. we must take charge in how our priorities are defined. Connecting to ourselves and what we need to nourish our whole being, shouldn’t be replaced with a to-do list. Honour who you are, the amazing things you have, the amazing things you’ll do next – and take pride in taking good GOOD care of yourself.
With all the crazy things happening in our world today, I must say, it’s been so refreshing to meet people who have amazing things going on. It is truly the best part of what I do. I’ve been pretty candid about my journey here on my social media platform. I’ve been open about my concerns and revelations when it comes to healthier options – and that covers the way I cook, what my family and I consume, the physical things that we do and most importantly how I feel about myself. I want my kids to understand their minds and bodies – and what it takes to nurture themselves.
I’ve always considered myself pretty lucky. My parents were very upfront about the importance of produce and having them consistently. So naturally, I grew up loving veggies. I still do. But something changed when I was pregnant for the first time, and second and third time – I had to up the ante. My game and intake of veggies didn’t seem good enough. I threw myself into the knowledge of nutrition, while wanting each meal to taste good. It’s a journey and I feel like I’ve come a long way. I do however see how things have progressed in the last decade – that the options is not like what we have today. A lot of these frozen treats had to be made yourself – I’ve been there. They took up so much time, freezer-space and energy. At the end of the day, I felt happy when my little tots ate well and enjoyed it – but in the back of my head, I knew there could be better ways to save time and fit in a nap or two, (it’s never two, right?)
Earlier in the summer, I discovered a product that has become such a time-saver and staple in my home. I don’t know any kid that would refuse a popsicle, no matter what the season. The truth is, many mainstream products that are widely available, are filled with high levels of sugar and chemicals – because marketing is so key, kids get trapped in all these flashy ads. And to be totally honest, parents get trapped too. But let’s face it, the bad sugars and numerous chemicals that you and I cannot pronounce, can taste good to our kids. It’s almost like they’re under a trance, while looking for more. What we need to focus on, are the long term affects and benefits. We need to put it out there and illustrate it for our children, that certain types of foods (and what is in them) have consequences.
“Fressy Bessie began in 2014 when I was looking for a new path. Inspired by my love of food and commitment to feeding my daughter healthy, home-prepared fruits and vegetables (all of which she loved), I started making baby food and selling it at local farmer’s markets. One warm summer day, I got the bright idea to freeze some of my leftover purees in small baggies, pop sticks into them, and sell them as (very rudimentary!) popsicles. People LOVED them and, just like that, our flagship product was born” says Founder Jackie Kwitko.
My favorite thing about Fressy Bessie is how they are so transparent about who they are. Not only does this add value to this company, but I trust them. Who needs any more anxiety? Fressy Bessie has been very clear about who their target markets are, and this is why they stand out. They zone into parents with small children, individuals who have diabetic concerns, people on keto diets and for the growing group of consumers who simply turn their backs on processed sugars. It is fact that the health-conscious people have spoken and this focus is on the rise.
When you support a Toronto-based company like Fressy Bessie, you are supporting small businesses. The main factor to consider, for obvious reasons, is that when you put your money into a local business, it means that your community is important to you. It gives that company the chance to thrive, but it also gives your community a chance to thrive.
Fressy Bessie is available in grocers near you. Their delicious flavours come in individual boxes and they recently released a multi-pack. Visit http://www.fressybessie.com for more information.
If you’re reading this than you might be excited to join the WELLNESS BOOK CLUB. The purpose of this group is to empower our mental state, our physical health and our spirit together. I know that often times, a little motivation aka kick in the butt can really push us to further our goals. But ultimately, I just want us to feel good about where we are, where we are going and what we have been given,
Choose ONE book that you would like to dive into
You will find all the book-links below
No pressure, but you can read it within 6 weeks
DM @SeedsOfThree a photo of you with your book and you will be included on my feed as a THANK YOU for joining.
Enjoy this process and the joy of trying something new
Here are the books, click on link to your corresponding selection:
Hey guys! Many of you have requested some children’s book options and I thought that that was an amazing idea! Here are the options that align with joy and wellness! Let’s get the whole family reading!! See below for links!
It’s no secret that it took me awhile to incorporate avocados in my diet. For some reason I couldn’t get over the mushiness, the lack of flavour or all of that combined with the colour. But as you grow and you seek information, the nutritional benefits were something that I couldn’t ignore. And quite frankly, I needed it. I realized, that this hasn’t been the easiest thing to feed my kids, because they have similar feelings and reactions the way I use to. One of the biggest things in our home is to NOT pressure the kids and each other into eating foods that they’re not too sure of initially. If they squirm and complain, it is their right. It’s my job to be creative, lay-off and of course keep trying.
Here are the ingredients and directions of these quick and delicious Avocado Tempura. It can be used as an appetizer or as a side or even as a snack! I hope you give them a try and let me know. And spoiler-alert: the best part of this treat is the crunch-factor!!
What you will need:
2 ripe avocados, panko, sea salt, flax-meal, 2 beaten eggs, fresh cracked black pepper and olive oil.
• preheat your oven to 350 degrees
• combine the panko, sea salt and flax-meal in one container
• beat the two eggs with a sprinkle of sea salt in another pan
• slice the avocado, 1/2 inch in width
• let them sit in the wash for about 4-5 minutes
• bread the slices with your dry mixture and lay flat on a baking sheet
• drizzle a little olive oil and bake for 14-18 minutes until they’re golden brown
It’s a busy time of the year and of the week; I wanted to make sure most of you guys see this post because I want to thank you. Thank you for making this year incredible in regards to this space we’ve created together. This community has brought joy and insight. You didn’t have to share your life and lessons with me or your laughs, but many many, many of you guys have and continue to do so. I truly didn’t expect the outpour and love after that initial time I opened up and decided that being REAL is all I can ever be. And so here I am. Here we are. And also, I want to wish you and your loved ones a Happy Holiday and a safe one. May it bring perspective and more of the good stuff that this season is meant for. This time might not be Merry or bright for many people and for that, I will be thinking of you and praying for you. It is a time to share and a really good time to reach out to those who need us. Let’s continue to listen, to understand, to motivate ourselves and our children – and let us remember our strength and our intentions. Being mindful will help us attain our goals, let 2019 be YOUR year!! With Love, Leigh
I like to create a festive table with many moving pieces. What does that mean? Well, you’ll always have the classics and the staples, like a huge roast and stuffing or a ham with your Mom’s favourite childhood glaze. But the truth is, everyone has different dishes they look forward to. Having multiple side dishes keeps movement and conversation at the table and it’s a great way to get new flavours on their tastebuds. The trick to this simple simple Lemon Chicken? It’s the marinade that does all the work over night. Check it out here:
6-8 pieces of chicken thighs or 8-10 drums
1 can of crushed pineapples w/ all the liquid
Juice & zest of one whole lemon
1/2 cup of freshly grated ginger
1/2 cup parsley
1 tsp of cumin
A pinch of sea salt & cracked black pepper
In a large ziplock bag, toss all these ingredients and seal. Let the juices infuse for at least 8 hours in the fridge. When you’re ready to cook, you can grill ‘em or toss in the oven to roast at 350 degrees for 45 minutes.
If you try it, please tag me and I will happily repost: @SeedsOfThree on IG
1. There is something so fresh and festive in a Caesar bowl with just simple ingredients.
2. Memories. For many many days of my pregnancy with my middle child, this is what I quickly devoured for brunch. My Co-workers probably thought I was nuts, but if you know me, than you would know it`s easy for me to drown out unnecessary judgement. And plus, my hormones didn`t allow me eat anything else for brunch.
3. It`s a time saver. It’s quick a meal. I always say that 90% of the work it takes to prepare a meal is done in the grocery store. With the right ingredients, a grand shopping list and with good preparation, eating healthy is a piece of cake.
4. Nutrients. Romaine and iceberg lettuce are my usual go-to, along with lots of fresh lemon. That alone holds much vitamins and antioxidants that we all need. It`s probably the reason I`ve trained myself to have a salad for breakfast. Try it!
5. I`ve always adored savory foods and crunchy foods – you truly get the best of both worlds with this nutritious dish. And often times, you can even replace the chicken with tuna or tofu.
6. When you add a protein to any salad, it sustains you for a longer period of time, which really helps when you`re on the go. But I find that I tend to make more and more salads because they are so versatile. This Caesar salad has chicken but you can even replace the chicken with tuna or tofu or yummy walnuts.
7. Lead by example. I have to admit, a lot of my favorite things to eat and prepare are because of the memories I have growing up. As I write up this list, I remember my Mom telling me the importance of vegetables and leafy greens. I have memories of my parents eating tons of salad, and for that, I am so grateful. Children truly do learn from the example we set.
What a whirlwind of a week! I just wanted to take a moment and thank you for all the love and support. With every, Like, comment, question and DM – I am so moved and grateful. I am fortunate to have a community on here like ours. Recipes will be posted in the next few days. So come by and check back! xx Leigh